food to travel with on plane

17 Healthy Airplane Snacks You Can Bring Through TSA

Published September 23, 2019

Written by:

Jessie Beck

Jessie is a writer, editor, and content marketer who covers travel gear and adventure travel. She’s called many places home...

Fred Perrotta

Co-founder, tortuga.

Fred Perrotta is the co-founder and CEO of Tortuga. His first backpacking trip to Europe inspired him to start the...

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Table of Contents

Can you bring your own snacks on an airplane? Yes, absolutely!

To avoid spending money on expensive airport food and make sure you have lots of healthy options while flying, bring your own DIY snacks and food packed in your carry on or personal item .

For health-conscious and budget-savvy travelers, there’s even more motivation to pack your own airplane snacks. Bringing food from home helps you avoid unhealthy choices at the airport, saves money, and gives you something to look forward to on your flight. 

You don’t have to be a master chef to level up your in-flight food game, either. Many of our favorite in-flight snacks are quick to make and easy to pack. If you’re not sure where to start, these packable, healthy, airplane food ideas will keep you and your travel crew satiated.

Can You Bring Snacks on a Plane?

Yes, you can bring your own snacks from home as long as they’re TSA compliant. Spreadables, like peanut butter, and liquids, like yogurt, must follow the standard 3-1-1 liquid rule . 

Read the Travel Toiletries Packing List for more details on carry on liquid rules.

Foods you purchase after the security checkpoints at the airport do not need to follow the 3-1-1 rule. As long as you’re buying it at the airport, you can enjoy all the in-flight hummus and coconut water you want.

TSA Food Rules: What Snacks Can You Bring on a Plane?

When we talk about food that’s not allowed on an airplane, we’re actually talking about food that’s not allowed through TSA. As mentioned above, you can bring solid foods like chips, crackers, sandwiches, and pasta through TSA in your carry on , but anything liquid or spreadable will have to follow the 3-1-1 rule. So, a 1.15 ounce squeeze pack of Justin’s nut butter is fine, but a four ounce tub of yogurt will be thrown out.

Once you’re past security, this rule no longer applies, and you can bring liquids and spreadables of any size purchased in the airport. So, yes, you could technically bring a sixteen ounce bowl of soup on your flight from the Panera Bread at the airport.

The TSA’s snacks page states:

Solid food items (not liquids or gels) can be transported in either your carry-on or checked baggage.

Common foods you can’t bring through airport security include:

• Any liquid (e.g., yogurt, juice, coconut water) over 3.4 ounces
• Any paste (e.g., peanut butter, hummus) over 3.4 ounces

If you have questions about a specific food item, check TSA’s foods page .

What Snacks Can You Bring on an International Flight?

For international flights, there are no restrictions on what you can or cannot bring on the flight. However, at some borders, there are restrictions on what you can or cannot bring into the country. For example, Australia has strict regulations on what travelers can bring past customs and will confiscate any fresh produce or homemade meals you have in your luggage.

If you’re traveling internationally, be sure to eat your food in-flight so you don’t get it tossed at the border. If you want to pack something just in case you’re hungry, but aren’t sure if you’ll eat it, go for a packaged snack like crackers or a protein bar.

Snacks Not to Bring on a Plane

While technically allowed, you should also avoid smelly foods and allergens as a courtesy to your fellow passengers. For your own sake, skip messy foods you could easily spill.

Foods to avoid bringing on an airplane include:

• Smelly foods like tuna
• Allergens like peanut butter or any peanut-based snack
• Liquids that are likely to spill and harder to get through security due to size limits

Also, a word about yogurt. We all know it’s a good last-ditch breakfast option when your airport has few healthy options, but it has a tendency to explode when you open it at high altitudes. If you choose to bring yogurt on your flight, open it veerrrry slowly to escape an in-flight disaster. The same goes for anything else that feels pressurized at altitude.

The best airplane snacks are un-messy, un-stinky food you can enjoy at room temperature, like dried fruit or a sandwich. If you’re bringing anything from home, make sure it’s TSA compliant, and won’t stink up the cabin.

If you’re not sure what to bring, use this list of healthy, packable airplane snack and meal ideas. Even the most amateur chef can pull off these recipes.

Healthy, Packable Meals (with Recipes)

If you have the time and motivation, make one of these healthy, easy-to-pack airplane meals before you hit the road.

Blueberry Oatmeal Breakfast Cookie (Vegan, Dairy-Free)

For a quick, in-flight breakfast that won’t get smashed, explode, or cause a mess, reach for one of these nutrient-rich and antioxidant-filled blueberry oat breakfast cookies.

Banana Bread (Vegetarian)

Banana bread is another packable airplane breakfast option. For health-conscious travelers, choose a whole-wheat recipe that uses coconut oil instead of butter. Whatever you don’t pack, you can freeze until you’re back from your trip.

Chickpea Salad (Vegan, Dairy-Free)

This easy lunch recipe also works as a make-in-advance airplane meal. The salad is healthy, TSA-approved, and doesn’t need to be reheated. Plus, the recipe is flexible: toss in some feta cheese or cucumbers to make this meal your own.

Chicken and Vegetable Wrap (Dairy-Free and Gluten-Free Options)

Wraps are one of the best sandwiches for flights. For a healthy option, make this chicken and vegetable-filled version from the New York Times. If you’ll be on a long flight, skip the lettuce to avoid a wilted mess at mealtime.

Fruit, Vegetable, and Cheese Bento Box (Gluten-Free, Vegetarian, and Dairy-Free Options)

Fancy-looking but simple to make, a DIY snack pack is a versatile and easy-to-pack homemade airplane snack. Simply cut up a variety of fruits, cheeses, veggies, and meats. Throw in a few crackers or a piece of bread if you’d like.

Grapes and blueberries are good options for fruits. For cheeses, stick to something low-odor and hard, like parmesan. For meat, go for a dried salami, which is preserved and doesn’t need refrigeration. 

Kale Chicken Salad (Gluten-Free Option)

Salads, the world’s go-to for a healthy meal that’s still tasty at room temperature, are another good airplane food option. To make sure your salad isn’t a mushy mess by the time you board, keep your dressing in a separate (smaller than 3.4 ounce) container. Also, opt for a heartier green like kale, shaved brussels sprouts, or cabbage, which won’t wilt like lettuce or arugula.

Cold Asian Noodles (Gluten-Free and Vegan Options)

You’re an intrepid eater, so why not give your airplane food an international twist with an Asian-inspired cold noodle dish? Sesame soba noodles are a simple classic, but if you want more ideas, check out Brit+Co’s line-up of cold noodle dishes.

Vegan Pasta Salad (Vegan)

For vegans and omnivores alike, recipes like this creamy vegan pasta salad from Love and Lemons are a great food option for air travel . Not only is it delicious, but meat and dairy-free dishes don’t require refrigeration. Even if you don’t end up eating it until halfway through a long flight, it’ll keep.

Chickpea Pan Bagnat (Vegetarian)

A French picnic classic, the pan bagnat is an easy and delicious make-in-advance sandwich option that actually gets better (not sad and soggy) the longer it sits. However, the original recipe has tuna, a major airplane no-no. Instead, try this vegetarian twist with chickpeas to make one of the best sandwiches for long flights.

Airplane Snacks

For short flights or just-in-case-I’m-hungry moments, toss one of these healthy airplane snacks in your bag.

• Dried fruit: Unlike real fruit, you can’t crush these babies. If you’re crossing time zones, go for dried berries. Target (Good & Gather) and Trader Joe’s both have good options without added sugar. I’m partial to Target’s dried mango and pineapple.
• Popcorn: The perfect accoutrement to your in-flight movie binge.
• Almonds: A protein-filled snack to keep you feeling full for longer.
• Crackers: Go for a healthier whole-wheat option that’s great for kids and adults.
• Fruit and veggie slices: Pack a bag of snap peas, apple slices, or any other fruit or veggie you love. 

There are also a few snacks you can make with hot water from the drink service.

• Miso soup : For a warming, in-flight snack, bring a packet of instant miso soup. Just be sure to keep your cup ¾ full, or use a thermos with a lid to avoid any turbulence-induced soup burns.
• Instant oatmeal : Grab a packet of oats or throw some quick oats in a thermos with your favorite toppings.
• Instant noodles : Choose a low-sodium instant noodle, since salty foods exacerbate the dehydration caused by air travel. Again, keep your bowl or food jar only ¾ full.

How to Pack Snacks for an Airplane

With most homemade airplane meals, your food is only as portable as its container. When packing your carefully crafted sandwich, salad, or noodles, make sure to choose a leak-proof container that will keep your food intact. 

Vremi Collapsible Food Container ($20)

Vremi’s line of collapsible containers is leak-proof and will keep your food safe in transit. After you’ve finished your snacks, the container collapses flat so you can stash it in your bag without it taking up as much room as traditional Tupperware.

Zojirushi Food Jar ($28+)

Japanese brand, Zojirushi, makes an affordable but high-quality line of thermoses and food jars designed to keep your warm food warm and cold food cold. If you prefer sturdier Tupperware or want to keep your food hot or cold in transit, use Zojirushi’s food jar to transport your pasta, salads, or snacks.

Stasher Bags ($8+)

Use a reusable, silicone bag from Stasher to transport your sandwich, pretzels, dried fruit, or any other snack you’d normally toss into a Ziploc bag. These bags pack even smaller than collapsible Tupperware and can be reused during your travels or on your return flight home. Like Bee’s wrap, they’ll also help you create less trash while you travel.

Bee’s Wrap ($15+ for 3)

Unlike foil or plastic wrap, you can wash and reuse these natural, beeswax-covered wraps — a plus for eco-friendly travelers who want to reduce the amount of trash they create on the road. Use them to transport sturdier foods, like sandwiches or carrot slices, and pack them on the outside or top of your bag.

Humangear Spork ($4)

If you’re bringing a dish like noodles or salad, you’ll need a utensil. Toss one of these petite, BPA-free sporks by Humangear  in your bag, instead of disposable forks and spoons from airport stores. Go for the titanium spork ($14) for an upgrade.

Snow Peak Chopsticks ($38)

Prefer chopsticks with your noodles? Grab a pair of portable chopsticks from Snow Peak . Made from high-quality stainless steel and bamboo, these chopsticks break in half when not in use and, when put together, form a full-sized chopstick. They’re expensive compared to the $4 spork but incredibly well-made and designed to last. My partner, Jon, has been using his for over ten years.

Snacks on a Plane

You can eat healthier while saving time and money by packing your own foods and snacks in your personal item . Just make sure your food:

• Follows TSA’s 3-1-1 rule : Spreadables, liquids, and liquid-ish foods like hummus, yogurt, and nut butter must be in 3.4 ounce containers or smaller.
• Tastes good at room temperature : Consider sandwiches, cold noodles, and salads.
• Isn’t smelly or messy to eat : Just say no to in-flight tuna.

When packing airplane snacks, consider using eco-friendly collapsible Tupperware, beeswax wraps, silicone sandwich and snack bags, and camping sporks you can reuse throughout your travels.

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Jessie is a writer, editor, and content marketer who covers travel gear and adventure travel. She’s called many places home and traveled to 45+ countries.

She now lives in San Francisco with her husband where she splits her time between traveling, adventuring outdoors, and cooking (okay, eating).

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33 Easy Travel Snacks for your Airplane Carry-On Bag

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When I travel, the foodie in me always has to bring snacks for the trip. I always plan for easy travel snacks for a few reasons. For starters I’m not always sure what terminal I’ll be in at the airport so the food choices might get dicey once I get past security. Next, depending on the airline I’m flying there might not be great options once I board the plane (we’ve all been there). Lastly, I like to be prepared when I’m traveling even when I arrive at my final destination to have quick portable fuel sources on hand for when *hangry* hits in the form of easy travel snacks.

In this blog post I’ve compiled all of my favorite easy travel snacks into one ultimate packing list for your carry-on bag and I’ll walk you through my process for what to consider when selecting the best snacks to bring on a plane.

How to Pack Easy Travel Snacks for your Carry-On Bag

Depending on the length of my trip I usually bring a variety of snacks intended to carry-on a plane. I consider these easy to pack snacks, snacks that travel well, and also snacks that fall into the healthy(ish) convenience food category following these guidelines: 

• Food I can’t find at my final travel destination

Drink Mixers

• Airport Snacks (snacks to bring on a plane and at the airport terminal)
• Emergency snacks (for when I’m super hungry)
• Perishables
• Non-Perishables
• Sweet Treats/Comfort Items

These categories might look a little different for you but it helps to determine what you might need at least a week before your trip so that you have time to shop around. This will also help to keep your trip planning a little less stressful so that you can spend your time concentrating on the last minute things you need to do before you go out of town.

To verify what easy travel snacks you can and cannot carry on flights check out TSA’s security guidelines and the rules of each country for International flights. Keep in mind that TSA considers foods like yogurts and cooked oatmeal as “gels” and they will be confiscated at security (I learned this the hard way). For any other liquids review the guidelines but generally speaking most liquids and gels are allowed if they are less than 3.4oz/100 ml.

How to Transport your Easy Travel Snacks

My last consideration for packing easy travel snacks are the containers the food will travel in. For the most part I lean towards things that are easy to dispose of like foil, wax paper, plastic baggies, and repurposed takeout containers. However, in consideration of the environment I often try to lean to more sustainable options if I can, such as: silicon bags, collapsible cups, collapsible bowls, insulated containers, and beeswax paper. 

The con to these items is you will have to carry them in your luggage throughout your trip. But the pro of these items is being environmentally responsible, having a vessel you can reuse throughout your trip for something else, and some of these containers can keep your snacks from getting crushed, hot, or cold (triple bonus). 

I like Stasher Bags and Zip Top Bags for a reusable bag option. Both of these brands are super durable, always hold up really well for traveling, and are great to repurpose for other easy travel snacks on a trip. 

Silicone Bags

Stasher Bags

These are great reusable bags for packing your travel snacks on the go.

Zip Top Bags

We love these bags for items that can’t lay flat! The structure of the bag makes it easy to carry your snacks and keep them from being crushed in your carry-on luggage.

Collapsible bowls have also been one of my favorites for eating things like oatmeal on the go and pre-made meals I might travel with (in an effort to clean out my fridge before I head out of town). I also like these collapsible cups from Stojo to make drinks portable and they don’t take up much room. If you have space for something bigger I like using the Snack Swell thermos containers for some travel foods on my trips since its a small insulated container to keep food hot or cold.

Bowls and Cups

Stojo Collapsible Bowl

We are loving the STOJO Collapsible Bowl. This holds 36oz and is a reusable silicone bowl for hot and cold food which makes it perfect for travel, meal prep, to-go Lunch, camping, and hiking. This is also microwave & dishwasher safe.

S’well S’nack Food Container

We love the S’well S’nack Stainless Steel Food Container. It’s 24 ounces and great for holding food you are traveling with that you want to keep hot or cold. This will keep your food for 8 Hours Hot for 6 Hours Cold.

This is a smaller version of the bigger S’nack by S’well Food Container. Its 10oz and has Double-Layered Insulated walls to keep food and drinks cold for 10 hours and hot for 4 hours!

Stojo Collapsible Travel Cup

This collapsible travel cup comes with a straw and holds 16oz of liquid. Its reusable and pocket size for hot and cold drinks making it perfect for travel, camping, and hiking. Like the other Stojo products its microwave and dishwasher safe.

If you are traveling with any items that must stay at a colder temperature these PackIt Freezable pouches are a great option to transport your food. The PackIt Freezable pouch has groundbreaking cooling technology that includes freezable gel that is permanently built into the bag so that you don’t need to deal with separate ice packs.

To start collapse the bag flat and freeze in the freezer overnight until you are ready to use it. You can add any of the easy travel snacks that are perishable items in this post to store in this bag. You can also keep this item throughout your trip for other easy to pack snacks.

PackIt Freezable Pouch

This is our favorite travel product for traveling with items that are perishable and need to remain cold like yogurt and cheese. Simply pop the pouch in the freezer the night before your trip and it will keep your perishable snacks at the correct temperature for a few hours. This collapsible and folds up and comes in many colors!

My last favorite sustainable travel item is reusable wax paper. I like using the Bee’s Wrap brand. It takes a bit to get used to if you normally use regular wax paper. If you have a few baked goods, sandwiches etc. to carry while traveling it comes in handy to reuse a few times and store it completely flat in your carry on bag.

Bee’s Wrap

This Bee’s Wrap is an assorted 3 Pack great sustainable option. It’s plastic and silicone free reusable beeswax in 3 sizes great for traveling with sandwhiches.

Freezable Pouch

Freezable pouch

Order of Operations For Your Easy Travel Snacks

If you are planning to take some snacks to the airport for future travel plans my suggested cheat sheet of how to go about eating your easy travel snacks includes a simple order of consumption:

• Eat your perishable items first (for obvious reasons)
• Pack napkins and/or wet wipes (these are not always available as you are on the go)
• If you are bringing whole fruit wash these items before you get to the airport and use your napkin or paper towel as the vessel to carry the item (it also doubles as a napkin as you eat your fruit)
• Pack some travel utensils (for any snacks that require some deep diving or for complete meals)

Travel utensil set

Portable utensil set

Bamboo utensil set

My favorite snacks to bring on a plane.

Below is an easy travel snack list I’ve compiled of my favorite airport (and TSA) friendly snacks. I’ve grouped the items into perishable vs. non-perishable categories since I often will travel with a few perishable items that I strategize to eat first and then work my way through the rest of my snack stash either on the trip or eat other items during a longer flight to tide me over until I reach my destination. 

Perishable Easy Travel Snacks

For perishable easy travel snacks I always tend to pack food that can last a while at room temperature. Regardless of the length of your flight you’ll want items that won’t go bad in case it takes a while to get through security or to the airport (we’ve all been there!). Or even worse if your flight is delayed (done that!). On my list I usually include:

Cured Meats and Deli Meats

This includes salami, pastrami, pepperoni, ham, and turkey. These are great options because they can travel well at room temperature for short periods of time.

I think everyone loves cheese (even us lactose intolerant folks) and it travels well for short periods of time at room temperature. Some of my favorite cheese options are the Babybel Gouda Semisoft Cheeses. I like these because they have their own carrying case with the wax they are packaged in which qualifies the product as easy travel snack in my book.

My next favorite is Trader Joe’s Tapas cheese (it’s amazing! Grab it if you have a TJs near you). This includes several slices of three types of cheese including: Iberico, Cabra Al Vino (a.k.a. “ Drunken Goat “), and Manchengo. I really enjoy how the flavors in this set are so different and it feels very fancy while you are enjoying them.

Boiled Eggs

Boiled eggs are one of the best snacks for traveling. I typically boil eggs once a week so I’ll grab 2-4 for a flight or whatever is left over in my fridge for the week (this is also a good way to clean out your fridge before you head out of town). You can also purchase eggs that are already boiled from almost any local grocery store for an easy travel snack on an airplane.

Another fun option for hard boiled eggs is from a brand called Perfectly Peckish which sells hard boiled eggs in packs with a fun crunchy dip. Their selection includes:

• PECKISH Snackable Eggs & EVERYTHING Dip
• PECKISH Snackable Eggs & FRIED RICE Dip
• PECKISH Snackable Eggs & RANCHEROS Dip
• PECKISH Snackable Eggs & SALT & PEPITAS Dip
• PECKISH Snackable Eggs & RANCH Dip

Check out their store locator to find a store that sells these near you .

Crackers and/or Bread

I personally can’t have cheese and cured/deli meat without crackers or bread! These are easy to transport and can be stored at various temperatures which make them a great addition to your carry-on bag for an easy snack pairing (and crunch)!

I love fruit for an easy snack that travels well. The fruit that travels the best are apples, bananas, oranges, kiwi, and grapes. I like these fruits because they have their own “skin” which can serve as its own carrying case so that they don’t get squashed (thanks mother nature!).

For oranges you can even pre-slice these and add them to a travel container or baggie to eat right out of the peel (or peel them later). And for kiwi I like slicing these in half and using a spoon to scoop out the insides for easy eating. If you have never tried Golden Kiwi its a real treat (they taste like a cross between a mango and a strawberry)!

Putting It Together

Combining these items also creates a nice balance for traveling to ensure you have enough protein, fat, and carbohydrates for fuel while on the go. You can also pair the meats, cheese, and crackers or bread and make a makeshift sandwich in a pinch (great easy travel snack idea!). You can also grab some pre-made snack boxes for a perishable option to take through security.

Non-Perishable Travel Snacks

My favorite non-perishable easy travel snack list is a bit longer. I group these by foods I might eat on the plane or at my final destination as I get hungry or peckish.

I eat oatmeal almost daily when I’m home for breakfast so it’s an item I always travel with especially internationally since it’s not something that all countries will provide for breakfast. It’s also a really nice snack on a plane since you just need water to make it. You can use one of the collapsible bowls or cups I mentioned above as the vessel to make these in or any disposable cup at the airport. I typically use the McCann Irish Oatmeal brand because it’s very hearty as a travel snack or the Unsweetened Individual Oatmeal packets from Trader Joe’s .

Bringing nuts on a flight can be controversial so be sure to read your airline’s individual rules regarding what is allowed. I like going for the individually portioned nuts that are completely sealed in case I can’t eat them on a particular flight due to restrictions or nut allergies. If that’s the case I can always have them as a snack at my final destination.

My favorite nut options for an easy travel snack include: 

• Macadamia Nuts
• Trail Mix (for something different)

Crunchy Snacks

Personally I’m a big fan of crunchy snacks in general but definitely when I travel. I think it’s nice to have a variety of items on hand. For this category I pack:

I usually air pop popcorn and bring it in my reusable silicon bag for trips. Did you know that you can air pop popcorn in a brown paper bag in the microwave? I also like these individually wrapped White Cheddar Popcorn bags from Smartfood .

Peanut Butter Crackers

I also like bringing Peanut Butter Crackers as easy travel snacks for my final destination. These have saved me many times while traveling to have something to tide me over until my next meal.

There’s something nostalgic about Chex Mix that just makes it a travel staple! I use to have these all the time as a kid on trips. I usually will grab the individual baggies for my carry-on bag.

I also always grab Cheez-Its for a fun crunchy cheesy snack.

Moon Cheese

These are a newer to me product. I saw them once at Starbucks and then purchased them last year from Target and I’m a fan! These are little cheese balls that come in different flavors. If you like cheese and something with a crunch you’ll like these little cheese balls as a snack.

Anytime I think of pretzels I think of that Seinfeld episode “these pretzels are making me thirsty” but they still make for a great easy travel snack!

Veggie Straws

Veggie straws are the perfect easy travel snack to take on the go! They are both crunchy and salty which you is always needed on the road.

Marinated Vegetables

This might be an odder pick but eating vegetables on the go is hard so I love this option. POSHI Vegetable Snacks offers a marinated steamed portable snack option. If you like pickled vegetables you will like these! Plus you can add a little fiber to you day while in transit.

Snack Olives

If you’ve never had olives while on an airplane you are missing out! Something about eating olives at 42,000 feet cruising in the air is a totally different experience. I like buying these Olives to Go from the grocery store and Trader Joe’s also sells individually packed Olive packs which are so yummy. I was inspired to add Olives to my easy travel snack list after having the Mediterranean Travel Snack box on a United Flight which has a great mix of olives, bruschetta, hummus, and chocolate almonds as a great snack mix.

Dried Fruit

Dried fruit is a really fun easy travel snack! My favorite picks are dried apples and mangoes. They make such a sweet treat and they are also crunchy (or chewy).

When traveling with dips always choose brands that are shelf stable so that they can fall into the perishable category. If you go this route you should plan to consume the entire package in your trip since they will need to be refrigerated once opened.

Something Sweet

Honey stinger organic waffles.

Honey Stinger Organic Waffles are sweet yummy waffles that double as a healthy(ish) treat. These pack really easily in your carry-on or a day pack on your trip and make them one the best snacks for traveling.

Brownies & Cookies

Brownies and Cookies fall into a comfort item category for me. It’s nice to always have a sweet treat on hand but also something you are familiar with. I like the Nature’s Bakery brand Brownies and old faithful Nabisco Cookies like Oreos.

Fruit Snacks

Pink panda/snack owl.

I recently discovered a new brand called Pink Panda which offers high fiber fruit snacks. Why high fiber fruit snacks? Because fiber is such a hard micro nutrient to consume when you are traveling and I like that these snacks trade the sugar for fiber when it comes to carbohydrates in the snack. These come in two varieties: Astro Blasters and Treasure Chews. I’ve had both and think they taste yummy (you’d really never know there is no sugar in these)! And it’s only 90 calories for the entire bag.

If you are interested in trying out this new brand use our code “BREADANDBUTTERPANDA10” for 10% off if you order directly on their website . Pink Panda fruit snacks are also available on Amazon below.

Smart Sweets

I’ve been eating SmartSweets for years! They are similar to the Pink Panda brand but I’m not really sure which I like more. These are also high fiber fruit snacks and I really enjoy them for traveling. My favorites to date have been the Sour Blast Buddies and the Peach Rings.

Other Fruit Snacks

As you can tell I really love fruit snacks! My other favorites for travel and just as a general comfort item are Gushers and Fruit by the Foot. I also really like fruit leather and the “That’s It” brand is a great option for something healthy(ish) when it comes to fruit snacking.

Honey Stinger Energy Chews

Honey Stinger Energy Chews is an organic candy that’s great to chew and eat before, during, or after activity (especially when flying if your ears ring at high altitudes). It has multiple carbohydrate sources including glucose, fructose, maltose, sucrose.

I discovered this candy while on vacation in Hawaii. I think the best way to describe these are somewhere between candy and a gummy since they are chewy. I like Mango as my favorite flavor. Amazon offers a variety box if you want to check these out.

Protein Snacks

Protein is always hard for me to get in even when I’m not traveling so I always like to bring some protein snacks with me just in case. These are really great to cure hangry when you need some  stabilizing energy.

Pepperoni Sticks

These are new to me but I started eating Pepperoni sticks last year as a quick snack when I was out doing errands. That makes them perfect for an easy travel snack! The two brands I’ve liked so far are Vermont and Applegate Naturals. To me the flavors of these taste the most neutral for dried meat and come in a casing so it’s easy to eat and move on to the next thing.

Protein Bars

Protein Bars can sometimes leave an aftertaste in my opinion so there are not too many tasty ones that have a balanced calorie to protein ratio. My favorite pick so far as been Barebells Protein Bars which come in a variety of flavors and have 20 grams of protein per bar. I’ve been able to find these on Amazon and at Trader Joe’s so far. If you don’t typically like protein bars give these a try for something a bit different.

Protein Powders

I like to travel with protein powders that are individually wrapped since protein is often difficult to fit in when on the go. Most protein powder servings will have at least 18 grams of protein which is a great boost to hold you over until your next meal.

You can mix your protein powder in with some bottled water at the airport. As a great hack you can also find a bistro, Starbucks, or Dunkin Donuts in the airport and request a milk of your choice in a bigger cup to add your protein powder for an easy travel snack.

Collagen Peptides

I’m also a big fan of collagen peptides! Collagen is not a complete protein but it works well in a pinch to supplement other sources of protein for the day. It’s not completely tasteless but the flavor isn’t too strong. I prefer to dissolve these packets in water or hot coffee while traveling. They come in individual sticks which make them easy to transport. Collagen is also really great for nail and hair growth and has really helped my joints.

Granola and Fruit Bars

Something about granola bars are so nostalgic to me and I love to bring them as an easy travel snack. They travel really well on planes and are also great for in your day bag at your final destination.

I like the Nature Valley, Made Good, and Nature Bakery brands.

Peanut Butter

Again, a controversial pick for travel since usually peanuts are not allowed on all flights but I must have peanut butter with me as a basic comfort food while traveling! If I can’t have these on the plane I just eat them at my final destination. I like the JIF To Go Natural Peanut Butter cups that come individually packaged and will eat them as is, or with something I buy at the airport for some extra fat and protein. My second pick is the Justin’s Honey Peanut Butter brand which comes in a packet making it one of the best snacks for traveling.

Dehydration is real when you travel! I have two easy solutions to stay hydrated when you are on the go. These are not exactly an easy travel snack but they will come in handy while on the go.

I recently started using GoHydrate this spring as a way to stop my leg muscles from cramping and get my water levels up. GoHydrate is a water enhancer which makes it a great option if you are not particularly a fan of drinking water. I started thinking that this would also be excellent for travel due to the individual packets which make them great for on-the-go. GoHydrate provides almost instant hydration by delivering 5 electrolytes immediately to your body. Those electrolytes are: calcium, sodium, magnesium, phosphorous, and potassium.

This water enhancer also provides 40%+ of the recommended daily Vitamin D dose that most of of are deficient in due to sitting inside so often. To use GoHydrate just pour the pre-packaged stick into 20-24oz of water and drink. If you’d like to order GoHydrate I suggest ordering their mixed 10 stick sample box or their 30 stick sample box to see which flavor you like before stocking up on their 30 box sets of one flavor. My favorite flavors so far have been Lemon Citrus , Kiwi Strawberry , and Fruit Punch if you need a flavor recommendation.

True Honey Tea

We found this brand True Honey Tea at a farmers market last year and its been our favorite tea! Based in Virginia these are tea bags that have honey granules already in the tea. We really like the Earl Gray (add some half and half to make a London Fog) and also the Peppermint tea for a really great non perishable travel snack.

My next favorite drink mixer to travel with is from Cusa Tea . This brand was recommended to me by a friend who uses them while hiking. The best part is you don’t have to walk around with a wet tea bag once you prepare your tea. The flavors Cusa Teas has are unreal. I started with their Iced or Hot Variety Pack and the flavors are so delicious, truly premium tea with no sugar or artificial ingredients. I’ve tried this both in iced and hot tea and they work great. You can use these just by ordering hot water while on at the airport, on the plane, or at your final travel destination. 

If iced tea is more your style I’ve used them in even room temperature water (though cold water is better) and they dissolve no problem with no grainy stuff at the bottom. They are not sweetened so if you like sweet tea I suggest adding a sugar packet or something like Truvia to lightly sweeten the drink. My favorite flavors so far have been Blueberry Chrysanthemum and Hibiscus Rose . I recommend starting with the variety pack so that you can figure out which flavor you like before committing to an entire pack.

I typically buy a large water bottle once I get through security to keep with me in the airport and on the plane. If you don’t like buying water I suggest traveling with a stainless steel water bottle that you can fill up at the airport and throughout your trip. Our favorite travel options include Swell , Iron Flask, Yeti, and Stanley water bottles as great options that close.

Travel Water Bottles

S’well Stainless Steel Traveler

This S’well Stainless Steel Traveler is 20 Fl Oz and is Triple-Layered Vacuum-Insulated to keep Coffee, Tea and Drinks Cold for 36 Hours and Hot for 15 Hours.

Stanley IceFlow Tumbler

Stanley IceFlow Stainless Steel Tumbler with Straw is a Vacuum Insulated Water Bottle for Travel, the Office or a road trip. Its a reusable cup with a straw Leakproof Flip. The Stanley IceFlow will keep your drink cold for 12 Hours or Iced for 2 Days. This comes in various colors!

YETI Rambler Bottle

The YETI Rambler Water Bottle holds 26 oz of liquid and is vacuum insulated with a Chug Cap.

Which Easy Travel Snacks Are Your Favorites?

What easy travel snacks do you like to bring on your trips ? Did I miss any easy to pack snacks that you would recommend? Keep these travel snacks in mind for your next trip to beat hangry.

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Why Food is a Key Component of Any Travel Adventure

This post is perfect timing! We’re taking the family to Disney World in two weeks and I have “travel snacks” on my to-do list! I love the high fiber gummy options, my little one struggles while we travel, so these will be perfect! Oh, and I have both the Emerald Nut Packs and the Nature’s Bakery bars as my car snacks, they are perfect, so I never have to hit the drive-thru!

Disney World sounds so fun! Yes, any sort of extra fiber on a trip makes things so much easier for all of us. And in candy form even better. I hope you get to try them 🙂 -Monica

I often bring a small container (2-3 TBSP to 3.3 oz) of reconstituted PBfit (or other powdered peanut butter) with sugar snap peas or carrot sticks for a tasty healthy snack. Also bring small containers of the powdered peanut butter to mix with water later. Frozen grapes and frozen bean/veggie or egg and spinach wraps can be used to keep food cold and are healthy snacks when thawed.

Those are great ideas!

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The Best Foods to Pack for the Plane

By Sheela Prakash

The media may try to convince you otherwise , but come on. You know better. Airport food is overpriced and overprocessed. And the food they serve on the plane ? Please.

But a traveler's gotta eat, right? So instead of wasting your money or trying to swallow the in-flight meal, plan ahead and pack your own sustenance. The trick to doing this is to pack foods that are safe to eat at room temp, and are, um, subtle enough to eat in crowded situations (sorry, egg salad—you're staying home).

Salty Snacks

These days, even sub-par peanuts are no guarantee on your flight. So what are you going to munch on when you're deep into your second or third movie? Pack your own popcorn or spiced nuts to keep the in-flight entertainment munchies at bay.

Hearty Sandwiches

A big sandwich is the ultimate answer to flight-friendly eats—it's easy to pack and fills you up. The key is to choose fillings that keep well for a handful of hours without refrigeration: cheese, cured meats (think prosciutto), hummus, grilled vegetables, and greens. To prevent soggy bread, stay away from juicy fillings like sliced tomatoes and choose a thick bread like ciabatta, focaccia, or a baguette.

When picking a pasta to pack for a plane, use this rule of thumb: If you'd eat it at a cookout, you can eat it in the air. That means leaving the linguini Bolognese at home and opting for more pasta salad-esqe pastas instead. Dressed in olive oil and tossed with vegetables and cheese, pastas hold up well and are great at room temperature. But leave the fork at home—TSA won't allow it through security. Pick up a plastic fork at one of the post-security terminal concessions instead.

Grain or Lentil Salads

Grains like rice, farro , and barley maintain their bite hours after they've been tossed in a vinaigrette, making them perfect for travel. Lentils are an equally great choice and have the added benefit of containing a high level of both protein and fiber to keep you full and satisfied for the duration of the flight.

And Don't Forget a Few Sweets

Pack up your favorite chocolate chip cookies or brownies and reward yourself for successfully avoiding the unappetizing in-flight meal.

15 Healthy Plane Snacks That Beat In-Flight Meals

Disclosure: Advertising and affiliate services, including Amazon Associates, help the cost of running my blog. Clicking ads or making purchases through affiliate links may, at no additional cost to you, earn me a small commission. I appreciate your support .

Ever get really excited for your in-flight meal? Do you anticipate with childlike wonder what gourmet cuisine you’ll find beneath the foil wrapped tray? Yeah, me neither. I’m past the point of hoping that the meal will be edible enough to sustain me on a long flight . Instead, I now pack my own healthy plane snacks – a much more delicious and nutritious alternative. And cheaper than buying airport food – at least in Vancouver.

Why bring your own healthy plane snacks?

Unless you’re on a superior airline, or seated in First Class or Business Class, it’s a safe assumption that your in-flight meal will be less than desirable. That’s if you even get a meal – many airlines don’t offer an in-flight meal if you’re in Economy . So how can you make sure you don’t go hungry your next big travel adventure ?

While you can pay for a snack if you want them, it’s better to bring your own. Firstly, it’s much cheaper than buying something in the terminal, or worse, on the plane itself. Secondly, bringing your own healthy plane snacks is way better for you – and a heck of a lot tastier.

In-flight meals are loaded with salt which dehydrates you while simultaneously making you more bloated when you can’t easily move around. We’ve all been through that uncomfortable feeling on a plane, or gotten a headache you can’t get rid of (that’ll be the dehydration). Healthy plan snacks are a way to combat both of these issues.

Important things to note about bringing food on a plane

There are a few considerations to think about when bringing your own food from home for a flight. Some are practical, some around restrictions and some are around your fellow passengers.

Can you get it through security? No liquids over 100ml means you can wave goodbye to your soup, smoothie, pudding and basically anything “spreadable”. It’ll be fine on a sandwich but you can’t bring a jar of Nutella or jam with you.

Is it allowed in the country you’re visiting? In case you have leftovers it’s worth noting restrictions around meat, dairy, fresh fruits and vegetables and even honey products at your destination. You may have to be willing to throw something away should it not be allowed.

Will it affect someone with allergies? Just because you can bring it, doesn’t mean you should. It’s probably best to forego peanut-based snacks to avoid causing unnecessary discomfort to a fellow passenger.

Will it stink up the entire plane? For the sake of everyone on the plane, don’t pack overly smelly foods. Maybe leave the tuna sandwiches at home, as well as anything else that could be an assault to the senses of those around you.

Do you need cutlery to eat it? Since you can’t bring a knife on a plane think about how you will eat your food. I never travel without my plane approved travel cutlery (also great for camping), but anything you can eat with your hands or a spoon/fork is best.

How will you pack your food? Reusable seal bags or compressible containers are easier to store once you’ve finished your food – and great for keeping snacks in on your trip. They don’t take up much room in your hand luggage so are great to use.

How will I keep my food chilled? Since you can’t bring an ice pack you might have to rely on an insulated lunch bag to help. Remember to store food in the fridge until you leave. Top Tip: Some cold gel packs fall under the 100ml liquid limit. So if they’re small enough you can take them through security.

Bringing your own food on a plane is not like sneaking snacks into the movies – yes, we’ve all done it. If you’ve done your checks around legal restrictions you’ll be able to take something to eat with you.

Healthy plane snacks for your next trip

The dos and don’ts have been covered, now for the fun part – talking about food. You can have some really good healthy plane snacks with just a little bit of effort and creativity. Here are some I recommend.

Veggies and dip

Choose vegetables with a high water content like celery, cucumber and cherry tomatoes. Mix with some nutrient-rich vegetables like broccoli, carrots and green peas. Pair with some hummus or tzatziki dip (just keep it under 100ml).

Make your own charcuterie plate

Bring your favorite cured meats and individually portioned cheeses. Pair with some bread or crackers, maybe a few grapes and you’ve got yourself a party.

Pre-slice your cheese to make things easier and pack a trial-size jar of fig jam or grainy mustard to add to the flavors.

Homemade granola bars

Use up any dried fruit, nuts and other items in your pantry to make quick and easy healthy plane snacks like these granola bars .

I adapted the recipe a bit to suit what I had in the cupboard. Adding in some dried currants, shredded coconut and even added a little maple syrup in place of some of the honey gave some extra flavor. They’re easily packable and will last for a few days.

Dried fruits

Get some of your five-a-day without worrying about your fruit getting bruised (or confiscated). Dried apricots or dates will even go great with your charcuterie plate.

Little boxes of raisins are super packable, or why not get some dried apple slices, mango or pineapple to really turn things up a notch.

A cheaper and better alternative than a Subway sandwich from the terminal, make your own at home. You can opt for healthy toppings, and fresh ingredients.

Choose low sodium condiments that won’t do you any favors – and maybe keep away from the mayo or items that will soak into bread. No-one wants a soggy sandwich three hours into a flight – if you did, you’d take the airline’s offering.

Mix some of your favorite nuts (maybe leaving out the peanuts for those around you who might have allergies), with dried fruits and chocolate chips to make an easy on-the-go snack. You can add a few M&Ms or some popcorn for something a little different.

Not a nut fan? I love a good Chex mix. This is my go-to recipe right now – maybe just lower the salt content for your in-flight snack.

Top Snack Travel Tip: I like to leave out the nuts and add in some Honey Nut Chex instead. The sweet/savory mix is so good!

Coconut chips

Ditch the salty potato chips and instead choose much more healthy plane snacks like coconut chips. These lower carb chips will make you less bloated and dehydrated than regular potato chips.

They’re really tasty and sometimes even come in various flavors. I take them hiking with me, but they’re also great on a plane.

Lower in calories than potato chips, and more filling too. Make some popcorn at home before you leave, adding your favorite flavors or just eat it plain.

Remember to keep salt content low to avoid dehydration and jetlag. Make a fancy popcorn flavor using some truffle oil, parmesan or dust in a little cinnamon or cocoa powder.

Fresh fruit

Bring your own fruit salad for a delicious healthy plane snack. High water content fruits like watermelon, apple slices and grapes will keep you hydrated. Blueberries are a great superfood filled with antioxidants plus a delicious treat. And for a great source of magnesium, pack a banana – use a plastic banana holder so it doesn’t get squashed.

Kiwi fruit and sour cherries are really good at combatting jetlag – their high levels of melatonin (and serotonin that converts to melatonin) help induce and regulate your sleep quicker.

Fresh veggies are way better than over-processed foods you usually eat on an airplane. Instead of a salad of greens (which may wilt), go with couscous, quinoa or some other grain.

Mix with some chickpeas, crunchy vegetables, maybe a little feta cheese, then pre-dress the salad to avoid any additional liquids.

Home-made pasta or rice bowl

Pre-make some fresh pasta or rice at home before you travel and bring it with you. Add your favorite vegetables and a light dressing/sauce that still works with the liquid guidelines.

My go to? Add broccoli, peppers and onions to pasta and dress in a lemon pesto mix which isn’t at all liquid-y. It’s just as delicious cold, but if you prefer it hot, bring an insulated travel container to keep it warm.

Dehydrated soup

I discovered dehydrated soup when looking for camping meals. Bulk Barn or your nearest whole food store will likely have some good ones (I like a hearty corn chowder).

When you get on the flight just ask for some hot water and voila – delicious healthy plane meal. Bring some crusty bread or saltine crackers to make it a meal.

Top Travel Tip: Some water filling stations or food kiosks in the airport may also have hot water if you don’t want to bug your flight attendant.

Muffin/banana bread

Traveling with the family? Make your healthy plane snacks in bulk using some of your fresh fruit at home if you won’t eat it before you leave.

Some overly ripe bananas will make a great banana bread – add a few dark chocolate chips for something even more yummy. Or how about a batch of blueberry muffins?

Making your own is much cheaper than paying $4-6 per item at Starbucks in the airport. Plus any leftovers make great day trip snacks for your first couple days of vacation.

Green smoothie shots

Get all your daily veggies in one quick shot. They’re easily packable and can be made to be under 100ml so they’re allowed through security.

Wellness shots can often be found in your local supermarket, as well as through online retailers. Veggies, ginger or turmeric make a good base for these shots – make some at home before you leave.

Veggie sushi

Eliminate concern about well traveled meats, and stick to some crisp, fresh vegetables wrapped in seaweed or rice paper. You can add any vegetable – or fruit – you like, and can even bring a small amount of dip or a packet of soy sauce to dip them into.

Quick to make, no cooking time, healthy plane snacks that are easy to pack in a little Tupperware box.

Bonus Travel Tip: Drink plenty of water

Stay away from the carbonated drinks while flying. Drinking soda will just fill you up and make you all gassy. The high altitude only makes this worse because of the cabin pressure. It’s much better to stick to water.

With most airports now equipped with water filling stations you don’t have an excuse anymore. Bring your reusable water bottle to fill up – it’s free and you’ll feel better in the long run. Read more tips for staying healthy while traveling here .

Opt for healthy plane snacks instead

There’s nothing like getting to your destination feeling full, bloated and just not great after munching through bags of chips and other carb/sugar loaded snacks on a plane. As someone who now lives in Canada but regularly travels to the UK to visit my family, I’m used to the long haul flights.

On your next travel adventure, pack some of these healthy plane snacks and see if it makes a difference for you .

I know for me it has, and being comfortable both on and after a flight is more important than being able to grab a quick and convenient snack just before boarding. Not to mention how cheaper it is, and we all love some good travel saving tips .

If the airline isn’t going to look out for your health, make sure you do. And trust me when I say these snacks are way more tasty than anything you can get in a foil-wrapped plastic tray .

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17 thoughts on “15 Healthy Plane Snacks That Beat In-Flight Meals”

These are all great ideas, we have been lucky with food mostly, but I do love the idea of fresh vegetables and snacks. Thanks for the inspiration

Great ideas! It’s been a hassle at times looking for food at the airport at night, especially as many shorter flights are not catering due to the pandemic…

Um I dont think I ever would have thought about muffins/bread! That’s great! I hate the feeling of bloat when on a cramped plane – lot of these would deal with that – thank you!

I love this post! So smart and great thinking points and ideas for snacks. Very helpful nowadays.

Homemade trail mix (with just the good stuff) is definitely my go-to!

Why I never think to bring proper plane snacks I will never know. I am never in the mood to eat the onboard food yet get soo hungry and a museli bar just does not cut it!! Plus I want something fresh and/or healthy and not cookies or crackers. I am saving this so I can have some inspiration next time!!

I usually take with me dried and fresh fruit and popcorns will try to get granola the next time! Great article

What genius ideas!! I never thought to pack popcorn or banana bread and I love it! Also I’m here for the veggie sushi. This is a great list! I’m going to share it with my friend who I think will love it too. Thank you!

Great post! For me the humble sandwich does it every time… I pack a lot of peppers or crunchy lettuce leaves in, and it keeps usually in an air-conditioned airport or airplane. Love the idea of the noodle or rice bowl, but emptying the fridge before travelling makes it a bit harder to get all the ingredients together

I’ve never taken food on board a plane with me, as most of the airlines seem to discourage it. In fact recently one long-haul airline refused to allow me to take a resealable , small cup of coffee on board that I had bought at the airport coffee shop next to the gate and I had to leave it behind. As I travel hand luggage only even on long-haul flights I find I have little room inside for the food. I have taken snacks eg granola bars or sweets (candy) on board to stave off any hunger pains. Some good ideas here for what I can sneak through next time. I hadn’t thought of sushi (I love sushi) and that will be small enough to carry onboard in my hand.

So strange, I don’t think I’ve ever had any issues taking food onboard a plane. I often take my own things, especially on a long flight as I tend to eat out of boredom so find it better to be eating something I brought rather than chips and chocolate bars

These are all very healthy and delicious looking snacks! Have to try brining a few of them the next time I fly.

So many great ideas to replace airplane meals! I agree unless your on a high end airline the food served isn’t great. I love the idea of making your own charcuterie plate! Ok I seriously need a plastic banana holder as mine always get smushed. I had no idea these existed!

Agree with you, airplane food in economy is rather disgusting. I’ve only flown long-haul a handful of times in my life with the latest to Australia. Qantas food was actually ok, but Singapore Airlines was the worst I’ve ever had. I had to send it back and they would also not provide any bottled water. Horrible airline. Anyway, your ideas are all excellent and inspiration to make sure you’re not starving to death on a long-haul flight. I would be a bit careful with rice as it contaminates really quickly and you don’t want to start your trip with food poisoning.

I love ‘If the airline isn’t going to look out for your health, make sure you do.’ You’ve inspired me to start making healthier food for trips (I usually chuck a sandwich together with crisps, oops)! And it saves money.

I’ve never taken food on the plane before. I try and resist the temptation to eat or drink while flying. But if I was, I would pack a protein bar. Something that is filling and takes up no room in my carry on. But these are some great suggestions. I see mostly families packing a lot of treats for their kids, to keep them occupied.

Great post! I truly need to bring healthy snacks with me on planes, feel like we always end up buying the most expensive and unhealthy stuff around lol

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The Best Healthy Travel Snacks You Can Pack in Your Carry-On

Eating healthy and traveling may not always seem like they go together. And just looking around at the airport food options, it's no surprise why. It can often feel like the odds are stacked against you and your desire to be healthy.

Your greatest defense against the abundance of unhealthy temptations on the road are healthy snacks. Whether you pack them ahead of time or grab them on-the-go, strategic snacking can help keep you on track to meet your health and fitness goals anywhere in the world.

When choosing snacks, focus on the nutritional value and the macronutrients to simplify the decision-making process. The foods you consume should provide you with vitamins, fiber, protein and healthy fats. Aim to limit things like carbohydrates and sugars, except in fruits and vegetables.

There are, of course, a few other things to consider when selecting snacks for air travel. TSA guidelines require that liquids carried on board aircraft be less than 3.4 fluid ounces, and this includes some foods (think: peanut butter and yogurt). You might also want to consider the smell of certain foods. While sardines, smoked salmon and tuna are great high-protein snacks, they are not the best thing to open on an airplane .

We've narrowed down the choices to three categories: protein, nuts and fruits and vegetables. All three will keep you energized and fill you up while you're on the road.

On-the-Go Protein

Protein is a macronutrient that does powerful things for our bodies, and numerous studies have shown that a high-protein diet will improve metabolic health and weight loss. Snacks that are high in protein will help you build muscle and strength, while keeping you full and reducing the likelihood of cravings and unhealthy snacking.

You know exactly what you're getting with RXBAR : the tasty, albeit very chewy bars have their ingredients printed in bold on the packaging. Typically egg whites, nuts and dates for sweetness. With all natural flavors and 12 grams of protein, it's a snack you can feel good about. (Try the chocolate sea salt one!)

Quest Bars also have a short list of ingredients, and there's no added sugar, though they do have a bit of an aftertaste. There's also a wide range of flavors — more than 20 that we know of — including Maple Waffle, Mocha Chocolate Chip, Rocky Road, Strawberry Cheesecake and Chocolate Peanut Butter. In addition to the variety, Quest also pack about 20 grams of protein in each bar.

With both an egg-white option ( Epic Performance Bars ) and the original grass-fed meat version — beef, pork, bison, even lamb and wild boar — Epic Bars are a great Paleo-friendly travel snack. Both contain approximately 12 grams of protein per bar and are gluten and soy-free.

EXO Protein Bars include an ingredient that might initially turn you off, but hear me out. Cricket powder is a great source of protein and there's no buggy taste! Plus, crickets are much better for the planet than more mainstream protein sources. They emit fewer greenhouse gases, use less water and require less space and food. EXO protein bars are now even available on some JetBlue flights.

Nuts are a great snack for traveling due to their small size and high concentration of healthy fats, protein and fiber. You'll feel energized and full, making it less likely that you'll indulge in unhealthier food options at the airport.

While many airlines offer a variety of nuts as an in-flight snack option, you can also plan ahead and pack your own. Sahale Snacks make all-natural nut blends that include almonds, cashews pecans, pistachios and peanuts, while also adding in dried fruits to sweeten things up.

There are also nut butters, which are incredibly tasty, but the TSA considers them a liquid, so opt for travel-friendly packets. A personal favorite of mine is Justin's Almond Butter . Combine almond butter with apple slices or celery sticks, and you'll have a complete, healthy snack for your next flight.

Farm-to-Flight

When it comes to healthy snacking, you must consider the nutritional value of food. Long days in airports and hotels can make it difficult to get the proper vitamins and nutrients your body needs, so concentrate on eating fruits and vegetables throughout the day.

Bare Snacks makes fruit and veggie chips that taste great and contain few ingredients: basically just sliced and baked fruits and vegetables, with no additives or preservatives. Banana, apple, sweet potato, beet and carrot chips are just a handful of the options available.

Kale Chips are also a great option, and Rhythm Superfoods seasons theirs with tasty flavors. The chips are crispy and the ingredients are recognizable (seeds, spices, cane sugar, apple cider vinegar and, of course, kale).

You can also pack your own fruits and vegetables before you fly. Baby carrots, apples, bananas, oranges, strawberries and blueberries all make for convenient snacks and are loaded with vitamins, nutrients and fiber. Try putting them in a small container and packing them in your carry-on for your next trip. Just remember, some restrictions apply if you're flying internationally or between certain US territories (or states like Hawaii) and the mainland.

The Bottom Line

Don't allow yourself to make bad food choices while traveling just because it may be more convenient. Plan for healthy snacking before you travel by packing food options that will satisfy your hunger while also fueling your body. Feeling great when you arrive at your destination is based largely on what you eat en route.

Chris Castellano is a travel fitness specialist and the founder of Fittest Travel . He recently self-published his first book, "Fit For Travel: Your Guide to Losing Weight and Feeling Great While Traveling."

The Best And Worst Foods To Eat On A Plane, According To Nutritionists

On Assignment For HuffPost

Two years into the pandemic, many of us finally feel comfortable with air travel again — and the slowly warming weather and spring blossoms have us dreaming of our next vacation.

When we think of travel prep, we often think about what we’re going to pack, how we’re going to entertain ourselves on the plane, and of course, what we’ll actually do on vacation. One thing we don’t think about? What we’re going to eat on the plane. But we should, because the foods we choose to eat can make or break our flying experience.

“Traveling of any kind tends to disrupt digestion,” explained Anthea Levi , a registered dietitian with Culina Health. “The combination of altered morning routines, less regular meals, and new foods can mess with regularity and promote sluggishness.”

Add being on a plane, and you’re pretty much destined for tummy troubles. “Changes in air pressure on airplanes can contribute to gas buildup in the GI tract, hence why your belly may feel extra bloated up in the air,” Levi noted. “The more gas that’s introduced into the stomach and intestines, the more puffy we may feel.”

Before you accept bloat as an inevitable side effect of travel, consider this: What you eat and drink — and what you forgo — could help make flying a lot more comfortable. Here are the best foods and drinks to eat on a plane, and the ones to avoid.

What you should eat on a plane

Sure, abstaining from food altogether while on a plane might help your stomach feel a little better. But if you’re going to fly for longer than a few hours, that isn’t realistic. So what should you eat and drink on a plane?

A protein-packed smoothie

This one might be a little tough to get through airport security, but if you can find any restaurants or cafés in the terminal that sell smoothies — and healthy ones, not the types packed with sugar! — you’ll have a great airplane snack. “When you drink an easy-to-digest protein smoothie, the gut is responsible for less of the ‘breakdown,’ which makes for easier digestion,” explained Abby Grimm, a registered dietitian for FWDfuel .

Fruit is an easy, affordable food that you can bring with you and snack on mid-flight without worrying about bloat. “Oranges, bananas or other fruits can be a great source of immunity (vitamin C) as well as minerals (potassium, magnesium) that can support digestion and inflammation reduction,” Grimm said.

This might be the most boring suggestion, but it’s also one of the most important ones. “Air travel tends to dehydrate us thanks to low humidity levels in the aircraft, so it’s important to keep up your water intake in-flight,” Levi said. “Bring a large (empty!) water bottle with you to the airport and fill it up before you board. Bonus points if you also ask for two cups of H2O every time the flight attendants come by with the beverage cart.”

Hard-boiled eggs or other lean protein

No, you probably won’t become best friends with your seatmate if you bring eggs with you, but your stomach will thank you for it.

“Lean proteins like hard-boiled eggs, grilled chicken, shrimp, tofu or plain Greek yogurt are great options since protein is the most satiating of the macronutrients,” Levi said. “In fact, some research suggests that high-protein snacks improve appetite control and promote satiety even more so than high-fat snacks. Packing protein-rich meals or snacks for your flight will help keep you full for longer than a bag of pretzels or salted peanuts.”

Just make sure you eat them within 2 hours of removing them from refrigeration.

String cheese with cucumbers

Sodium can be very bloating, and most of the snacks at the airport and on the plane are packed with it. So before you leave for the airport, assemble a few low-maintenance, low-sodium snacks. “Think Greek yogurt and walnuts, string cheese with cucumber or carrot sticks, or a homemade whole wheat wrap filled with grilled chicken, veggies and a low-sugar BBQ sauce,” Levi suggested.

Peppermint tea

Peppermint is oh-so-soothing for the gut, so pack a few tea bags and ask for hot water on the plane. “This will help support digestion,” Grimm said.

What you should avoid on a plane

Now for the not-so-fun part: What foods should you avoid when you fly?

Anything with carbonation

Sorry, but you’ll want to skip the mid-flight soda. “Avoid anything with carbonation,” Levi said. “Travelers love ginger ale, but bubbly drinks introduce more gas into the digestive tract. Since airplane travel tends to bring on bloat already, it’s helpful to avoid anything fizzy and instead choose something flat and hydrating, like plain old H2O.”

Broccoli, kale, beans, and other high-fiber veggies

You may think you’re making the healthy choice by eating fiber-packed veggies while on board, but you’ll probably want to wait until you land to eat them. “You’ll want to avoid high amounts of fiber like a kale salad or broccoli because these fibrous foods take longer to pass through the GI tract and may allow for fermentation of carbs from bacteria in the small intestine,” Grimm said.

Additionally, beans and cruciferous vegetables like broccoli can trigger a not-so-great reaction in the gut. “Though incredibly good for us, highly fermentable foods like beans and cruciferous vegetables are not ideal plane fare,” Levi explained. “These foods contain short-chain carbohydrates that can trigger gas and bloating in sensitive individuals.”

Chicken fingers and french fries

There’s no shortage of fast food in airport terminals, but trust us on this one: You’re better off just saying no. “Skip fatty foods like chicken fingers or fries, because high amounts of fat require high amounts of enzymes and bile to be produced and these processes are less efficient when the pressure of the gut is high,” Grimm said.

We’re all about indulging on vacation, but you may want to wait until you’ve reached your destination to sip on your celebratory “I’m on vacation” Champagne. “ Since these beverages can act as diuretics, they may contribute to dehydration while traveling,” Levi explained.

Salty snacks

As it turns out, the very foods the flight attendants push on you are the ones you should avoid. “Salty packaged snacks like pretzels, salted nuts and potato chips can contribute to dehydration thanks to their high sodium content,” Levi said.

Air travel is famous for being tough on the gut. But with the right tweaks, you’ll arrive at your destination bloat-free and ready to fully enjoy your vacation.

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TSA Rules for Traveling with Food

Most frequent travelers know that they need to streamline what they’re carrying in order to make it through the Transportation Security Administration (TSA) security checkpoints at airports quickly and easily. If you’re a frequent traveler, the 3-1-1 rule for liquids should be old-hat to you by now. According to the 3-1-1 guidelines, travelers are allowed to bring on most liquids—from shampoo to hand sanitizer gels—as long as they meet the requirements of the 3-1-1 rule. Typically this means you can carry up to 3.4-ounce bottles of shampoos, contact lens solution, and other liquid necessities (3) as long as they are all contained within one 1-quart zip-top bag (1) and are carried by one passenger (1).

However, if you have something unusual that you’ve picked up as a gift for someone during your business trip or want to bring a little bit of food with you on the plane, there are certain items that are allowed through the TSA security checkpoints.

When it comes to bringing food through a TSA security checkpoint, you need to keep the 3-1-1 rule in mind, and either pack, ship, or leave behind anything that has a high liquid concentration, and keep in mind that certain liquids and foods are not allowed.

Foods to Pack While Traveling by Airplane

Surprisingly, the TSA allows almost all food items through the security checkpoint, so long as none of them are liquids in amounts exceeding 3.4 ounces. This means you can even bring pies and cakes with you through the checkpoint—though they will be subject to additional screening.

Items allowed for travel in your carry-on include baby food, bread, candy, cereal, cheese, chocolate, coffee grounds, cooked meats, cookies, crackers, dried fruits, fresh eggs, meat, seafood, and vegetables, frozen foods, gravy, gum, honey, hummus, nuts, pizza, salt, sandwiches, and all sorts of dry snacks; even live lobsters are allowed in special clear, sealed, spill-proof containers.

There are some exceptions to the rule, such as breast milk and baby formula, and some special instructions for liquids. Be sure to check out the official TSA website if you have any questions about the specific foods you plan to travel with during your trip.

Foods That Are Banned on Airplanes

As with non-food items, you cannot bring any food item in liquid or cream form that is over 3.4 ounces. This rule, known as the TSA liquids rule , stipulates that you can only carry cranberry sauce, jam or jelly, maple syrup, salad dressing, ketchup, and other condiments, liquids of any type, and creamy dips and spreads including cheese, salsa, and peanut butter in a container under that quantity. Unfortunately, your liquid will be thrown out if its quantity exceeds this amount.

Canned foods, partially melted ice packs, and alcoholic beverages provide the most trouble in getting through security checkpoints as these come with specific stipulations on when they can and cannot be transported in carry-on luggage .

For example, alcoholic beverages over 140 proof (70 percent alcohol by volume) including grain alcohol and 151 proof rum are prohibited from checked baggage and carry-on luggage; however, you can bring small bottles of alcohol (the same you would purchase in-flight) as long as they do not exceed 140 proof. Note that many airlines will not allow you to consume your own liquor on board.

On the other hand, ice packs are completely fine as long as they are fully solid while going through security. If they have any liquid inside of them at the time of screening, the ice packs will be taken out. Similarly, if canned food items that contain liquids appear suspicious to TSA security officers, they may be taken out of your checked bag.

Yes, you can bring most food items through airport security, including baby food, cheese, chocolate, coffee grounds, cooked meats, meat, seafood, and vegetables. However, foods that come in liquid or cream form—think peanut butter, ketchup, and maple syrup—must be left behind if they exceed 3.4 ounces.

Yes, frozen food is allowed in both your carry-on and checked luggage. However, if you're using ice to keep your food cold, keep in mind that it must be completely frozen at the time of security screening.

You can bring however much food as you want, so long as it all fits in your carry-on and personal item, and the liquid food items (e.g. peanut butter, jam, salsa) follow TSA's 3-1-1 rule.

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Best snacks to bring on a plane

These airplane food ideas will help keep away the munchies on your next flight. From healthy snacks to sweet treats, there's something for everyone.

We all need airplane snacks!

Whether you're taking a long haul flight, or just a quick jaunt to your next destination, having some good snacks on hand can make all the difference. After all, airline food can be pretty lackluster to say the least!

In addition to airline food not being the greatest, many airlines no longer include complimentary meals in economy class (unless you're flying internationally). Which means you have to pay extra for the not so nice looking food they have on board. It's like being insulted twice!

(Actually, in all fairness, this Scoot menu when flying from Athens to Singapore looked pretty good! We had our own snacks anyway though).

So, in order to make your next flight a little more enjoyable, it's more important than ever to be prepared with your own food.

I've done this many times, including when I flew from Athens to Singapore on a budget airline!

I've rounded up some of the best snacks to bring on a plane, that includes healthy travel snacks as well as some of those little indulgences that make flying a bit more bearable. You might also want to check out my road trip snacks article for more ideas!

The Best In-Flight Snacks

There are a few things you should keep in mind when packing snacks for your flight. First, they should be easy to eat without making a mess. No one wants to be that person who's managed to cover themselves and their seat in food.

Second, they should be relatively compact so they don't take up too much space in your carry-on. You don't want to have to lug around a big bag just for your snacks!

And lastly, they should ideally not require refrigeration, particularly when taking long flights. Obviously this isn't a hard and fast rule, but it does make things a lot easier.

Related: Long Haul Flight Essentials

With those guidelines in mind, here are some of the best airplane snacks to bring along:

1. Nuts, Seeds and Dried Fruit

Nuts and seeds are the perfect in flight snack to bring on a plane because they're packed with protein and healthy fats. They'll help keep you feeling full and satisfied during your flight, without being too heavy or greasy.

And since they're small and lightweight, they won't take up too much space in your carry-on. You can buy ready made bags of mixed nuts and dried fruit, or make your own trail mix to take with you.

2. Granola Bars and Protein Bars

These types of bars are prefect snacks for long flights. They are well wrapped, don't need to be kept at any specific temperature, and will give you some much-needed energy.

It's always good to have a couple of bars tucked away in your carry-on. Even if you don't eat your granola bar during the flight, they make great snacks for afterwards when you're feeling a bit jet lagged and need something to tide you over until mealtime.

Related: How to prevent jet lag

Since living in Greece this last 7 years, I love taking olives as a healthy snack when bringing my own food on a plane. I have to say, they are one of the best snacks for long flights!

Olives are a great source of healthy fats, which are beneficial for your heart health. They're also high in antioxidants, which can help protect your cells from damage. And lastly, olives are very filling, so they can help keep you satisfied during your flight. Oh, and they taste lovely too!

4. Pre-peeled carrots and cucumbers

These are another ‘go-to' when I want to being snacks. Best packed in a small Tupperware, they're filling, satisfying and easy to eat without making a mess. Carrot sticks and cucmbers go well with the olives mentioned above!

5. Chocolate Bars

While it's always better to eat healthy food whenever possible, why not treat yourself to a delicious chocolate bar while you're flying?

It's understandable if you want to indulge your sweet tooth while on your flight. And since chocolate bars are small and easy to pack, they make the perfect snack to bring on a plane. Just be sure to choose one with a high cocoa content for the health benefits.

6. Sandwiches

If you're bringing your own food, then sandwiches are a great option. They're filling, satisfying and relatively easy to eat without making too much of a mess.

Just be sure to wrap them tightly so they don't get squished in your carry-on. And if you're taking a long flight, it's best to choose a meat or cheese that doesn't need to be refrigerated.

7. Beef Jerky

Beef jerky is another great option for a protein-packed mess free snack. It's high in protein and low in fat, so it's perfect if you're watching your weight. Plus, it doesn't need to be refrigerated, so it's ideal for long flights.

Just be aware that beef jerky can be quite salty, so it's best to eat it in moderation. And if you have high blood pressure, you might want to avoid it altogether.

Fruit is always a good option, whether you're flying or not. It's packed with vitamins, minerals and fiber, and it's relatively easy to eat without making a mess. You'll not want to being fresh fruits that might get squished though such as bananas. Fruits like apples travel well, and hold up better in your bag for short periods of time.

Note: Some countries may have restrictions on what fruits you can bring in from other countries, so be sure to check before packing your plane snacks for international flights.

Related: Why do flights get cancelled

9. Hard Boiled Eggs

This might not be for everyone, but hard boiled eggs make a great snack. They're relatively easy to eat without making too much of a mess, but be sure to pack them in a container so they don't get squashed and you end up with egg covered carry-on!

What your fellow passengers may think to you bringing on board boiled eggs is another issue, but as long as you're prepared for some funny looks, go for it!

10. Cooked Meats

Cooked meats are another great option for a protein-packed snack for when you want to bring food on a plane. And like hard boiled eggs, they're relatively easy to eat without making too much of a mess. When bringing food like this on a plane, just be sure to pack it in an insulated container to keep it fresh if it's not got a sealed packet.

What food not to take on a plane

When you're thinking to bring snacks on a plane, it's also important to know what to avoid if possible. Here are some foods that are best left at home:

• Instant Oatmeal or Instant Miso Soup – While some people have mentioned they asked a flight attendant for hot water, it's not always possible to get hot water on a plane.
• Bananas – These never end well on a plane, as they only need the slightest knock and they bruise and split.

Related: Can I take a powerbank on a plane?

Tips on taking food items on to planes

Liquid drinks – Don't bring these from home, as you won't be able to get them through security. Once you have gone through airport security though, you can pick some up before boarding if there are small grocery stores in the departure area.

Pack food – Plan ahead and pack snacks and food you want to travel with into containers or small bags, that way they are easy to grab when you're feeling peckish on the plane.

Choose wisely – Be mindful of what foods you're choosing to take on the plane in a snack bag. If it's a long flight of more than a few hours, you might want to avoid anything that needs refrigeration or will go bad quickly.

Related: Pros and Cons of traveling by plane

FAQ – Taking Snacks On A Plane

If you're planning to bring along your own snacks when you next fly to save money or to eat more healthily, these commonly asked questions will come in handy:

What are some healthy snacks I can travel with in carry on?

Some healthy snacks that you can travel with in carry on include: Nuts and raisins, clif bars, dried fruits and veggies.

Can you take your own food on board a plane?

Yes, you are allowed to bring your own food on board a plane. However, there are some restrictions on what types of food you can bring depending on the country you're travelling to. It's best to check with the customs agency of the country you're travelling to before packing your snacks.

Can I pack baby food in my carry on?

Yes, you are allowed to bring baby food in your hand baggage. You may need to take them out to be scanned separately when going through airport security.

What is a filling snack for a flight?

Some good options for a filling snack for a flight include: beef jerky, fruit, hard boiled eggs, cooked meats, and nuts and raisins.

Can you take peanut butter on a plane?

Airline and security rules normally allow 100 ml of liquid or gel-like foods which include peanut and other nut butter.

Bringing your own snacks with you on the plane can make the journey more comfortable and less stressful. It's always better to go with a few healthy options when possible, but there are plenty of tasty snacks to choose from as well. Just be sure to check the rules and regulations before packing your snacks, so you don't end up with any surprises at the airport. 

Do you have any suggestions of airplane snacks for adults and kids? Leave a comment below!

• Best travel packing checklist
• Taking spices on a plane

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TSA Rules for Food in Your Carry-on & Checked Luggage [2023]

Christy Rodriguez

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Baby Food, Formula, and Breast Milk

Canned foods, dips and spreads, frozen foods, fruits and veggies, mashed potatoes, meats and seafood, pies, cakes, and baked goods, bottled water and drinks, everything else, final thoughts.

We may be compensated when you click on product links, such as credit cards, from one or more of our advertising partners. Terms apply to the offers below. See our Advertising Policy for more about our partners, how we make money, and our rating methodology. Opinions and recommendations are ours alone.

Whether you like to plan healthy meals while you’re traveling, you have small children, or you have medical reasons for needing access to food during your flight, questions related to what food you can bring in your carry-on are extremely common.

A small bottle of water and a few snack-sized packages of pretzels or crackers are pretty much all you get on domestic economy flights these days — and that’s not going to cut it for a cross-country flight, making bringing your own food even more critical. 

In this guide, we’ll break down the rules regarding what food and drinks you’re allowed to bring through TSA security, highlight some notable exceptions, and let you know how the rules might change when you travel internationally.

TSA Rules for Food in Luggage — Carry-on or Checked?

The Transportation Security Administration, or TSA, regulates what can pass through security checkpoints at the airport. Surprisingly, it allows almost all food items to pass through , so long as they are solid or comply with the 3-1-1 rule in the case of liquids, aerosols, gels, creams, and pastes. 

Hot Tip: The 3-1-1 rule states that you can carry on items   that are 3.4 ounces (100 milliliters) or less in a 1-quart-sized bag.

There is no limit to the amount of food you can bring on board , as long as it can fit in your carry-on luggage! You can also pack your food any way you’d like — in a lunch bag, in resealable plastic bags, in Tupperware, etc.

As the TSA says , “If you can spill it, spread it, spray it, pump it or pour it, and it’s larger than 3.4 ounces, then it should go in a checked bag,” or it will be thrown away.

Let’s dig into the details of what food is allowed through TSA security checkpoints and what food should likely go in your checked bag.

Thankfully, if you’re traveling with young children, the TSA makes exceptions to the 3.4-ounce liquid rule for breast milk, formula, juice, and baby food . You can bring these items on board in “ reasonable quantities ,” but be sure to notify the TSA officer as you’re going through the security checkpoint.

According to the TSA , “Inform the TSA officer if you do not want the formula, breast milk, and/or juice to be X-rayed or opened. Additional steps will be taken to clear the liquid and you or the traveling guardian will undergo additional screening procedures, [including] a pat-down and screening of other carry-on property.” This also applies to baby food pouches and jars.

This is also one of the few times partially melted ice packs  are allowed through security.

Hot Tip: Our detailed guide to flying with breast milk has everything you need to know, plus tips for making TSA screenings easier!

Generally speaking, canned foods are allowed in carry-on luggage. However, the TSA recommends keeping them in your checked bag because m ost contain more than 3.4 ounces of liquid and they are hard to view on the X-ray machine, meaning that they will require extra screening.

Is the cheese you’re packing soft or solid? This will make the difference as to whether or not it will be allowed through TSA screening. While all solid cheese (like cheddar or manchego) is allowed, you cannot carry soft, creamy cheeses (like brie) that weigh more than 3.4 ounces in order to comply with the 3-1-1 rule. If you’re hoping to bring a larger quantity of soft cheese, it will need to be checked.

All types of cheese may require additional security screening at the discretion of the TSA agent.

A snack-sized portion of dips — such as French onion or hummus — is fine to put in your carry-on. But if you’re hoping to bring a large container of your famous 7-layer dip, make sure you pack this in your checked luggage or just make it once you’ve reached your final destination.

This also applies to things like jelly, jams, honey, and peanut butter. So while your PB&J sandwich is allowed in the cabin, jars containing the individual ingredients won’t make it through TSA security unless they weigh 3.4 ounces or less.

If you are going to bring anything frozen (like gravy, ice cream, or soup) through airport security, it must be completely solid. This includes whatever you’re using to keep your item frozen, such as ice, gel packs, or ice packs.

The TSA notes that items that are presented at security that “are partially melted, slushy, or have any liquid at the bottom of the container…must meet 3-1-1 liquids requirements.”

An alternative is to pack the frozen or partially frozen item in your checked luggage.

Good news — fresh snacks, like fruits and vegetables, are  allowed on the plane. Depending on your destination though, you may need to be sure to eat them all (or throw away any leftovers).

For example, if you are  flying to/from Hawaii , Puerto Rico, or the U.S. Virgin Islands from the U.S. mainland, you won’t be able to enter with most fresh fruits and vegetables due to the risk of spreading invasive plant pests. Visit the U.S. Department of Agriculture website for more details.

International destinations may also have similar restrictions when it comes to fruits and vegetables. If you don’t finish or dispose of the items, you will need to declare them, and some items are prohibited altogether.

Any kind of mashed potatoes or mashed veggies are allowed in your carry-on luggage. Be sure that there are no liquids (like gravy or stew) of more than 3.4 ounces, though!

Meat and seafood, whether cooked, raw, whole, or sliced, are fine to bring on board your flight. These items might be subject to additional screening, so be prepared for a TSA officer to ask you to remove the meat or seafood from your luggage.

Be careful — while meat and seafood items are allowed, you may still run into issues with any cooling equipment you bring. For example, if you bring an ice pack to keep your meat or seafood cool, it must be completely frozen or it will be subject to the 3-1-1 rule. It would be unfortunate for your meat or seafood to be spoiled upon arrival!

Pies, cakes, and other baked goods are permitted through the TSA security checkpoint. They may require additional screening, so be sure they are easily accessible.

Drinks on Airplanes

As we’ve noted, any liquids in containers larger than 3.4 ounces are off-limits to bring through security. This makes bringing water (or enough of it to make a difference) or even your morning cup of coffee on your travels difficult. Generally, you have 3 options when it comes to bringing drinks through TSA security checkpoints:

• Buy an overpriced drink once you pass through security. Everything from a latte to a smoothie or a bottled soda to overpriced water is OK to bring on board and to your airport seat.
• Bring frozen water or juice.  See more details below.
• Bring your own water bottle  or coffee mug and fill it up once you’ve passed through security.

All water bottles and drinks must be less than 3.4 ounces unless they are considered solid . Freezing your drinks may or may not help as they will obviously need to thaw before you’re able to consume them. If you have a long flight or are limited in your diet, this trick could definitely come in handy, though!

Hot Tip: If you have a medical condition that requires you to travel with liquids, you are allowed for these items to exceed 3.4 ounces. It is always best to inform the TSA officer before screening and be prepared for the liquid to receive additional screening.

Alcohol is actually allowed in your carry-on as long as it’s less than 140-proof, but …

While you are able to bring mini-liquor bottles under 3.4 ounces through security, you aren’t actually allowed to consume them during your flight. This applies to any duty-free alcohol you might purchase in the airport as well. So make sure you keep alcohol securely stashed in your carry-on!

As a reminder, once you’re through security, all food and drinks are fair game. This means anything you buy post-security, you can bring and consume on the plane. 

Still not sure about carry-on a specific item? Check out our article on what not to pack in your carry-on luggage according to the TSA or our more exhaustive list of items you can and cannot bring through TSA security . 

If you’re still not finding the answer you want, you can also try the “Can I Bring?” feature on the MyTSA app or send a message to TSA via Facebook Messenger or Twitter . Representatives usually respond within a few hours if you contact them during business hours.

We hope we’ve been able to break down what food and drinks you can (and can’t) bring on board your next flight. There are definitely a lot of options if you’re hoping to find some TSA-approved snacks for your next flight. Solid foods and smaller portions of soft cheeses, dips, and liquids are perfectly acceptable and will go through the screening process with no issues.

Just remember, if you’re in doubt, you can always put the item in your checked luggage or purchase some food or drinks after you go through the TSA security checkpoint.

Frequently Asked Questions

Can you bring food through airport security.

Yes, solid food is allowed through TSA security in any amount. If the item is considered a liquid, paste, cream, gel, or aerosol, it is still allowed, but must be smaller than 3.4 ounces. Otherwise, you’ll be required to check the item or throw it out.

Can you bring snacks on a plane?

What snacks you can bring (and the amount) depends on what you’re hoping to bring. Fruits, vegetables, baked goods, sandwiches, chips, etc. are fine, but if the item you’re hoping to snack on is a paste or a cream (think dips or spreads), then it will need to be smaller than 3.4 ounces.

Can I bring food on an international flight?

You can bring food on an international flight, but for fresh fruit and vegetables, you’ll need to finish eating those before arriving at your destination. This also applies to certain domestic locations, like Hawaii and Puerto Rico. Always check your final destination’s rules and regulations before arriving to avoid any issues.

What food can’t you take on a plane?

Liquids, creams, and pastes that are larger than 3.4 ounces (like jars of peanut butter and jelly, honey, and big containers of hummus), won’t be allowed through TSA security checkpoints. You can always check these items, though!

Also, if you’re hoping to bring liquids that are larger than 3.4 ounces in your carry-on, they must be totally frozen.

Why is TSA checking food?

All items that pass through TSA security checkpoints are screened, including food and drinks. The TSA screens items to “prevent prohibited items and other threats to transportation security from entering the sterile area of the airport.”

It can be hard to tell exactly what an item is when items pass through the X-ray machine, so TSA might need to check your food items to ensure they are allowed.

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About Christy Rodriguez

After having “non-rev” privileges with Southwest Airlines, Christy dove into the world of points and miles so she could continue traveling for free. Her other passion is personal finance, and is a certified CPA.

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9 Surprising Foods You Can Bring on a Plane

Check this list for TSA-approved foods (pizza is a go!) before packing for your next trip.

TSA-Approved Foods

There’s nothing less appetizing than airplane food — so it’s no wonder that so many of us prefer to bring our own meals when we fly. Unfortunately though, bringing snacks through security has a tendency to get complicated. You don’t want those delicious leftovers to get confiscated, after all! Luckily, the TSA officially approves of these nine different types of food, so you can go ahead and fill up your carry-on pre-check-in.

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A Complete Guide to Every Food You Can (and Cannot) Fly With

Figuring out how to pack souvenirs can be a tricky business, especially when you're taking home anything remotely edible. While the Transportation Security Administration (TSA) has stringent rules for liquids , you may be surprised by how many things you can bring along in your carry-on, including hard cheese, frozen seafood, and even fresh eggs.

Confused? To help you avoid having to toss out your purchases at the airport, we've broken down the regulations for common foodstuffs. Certain creamy or liquid foods, such as peanut butter , olive oil, and salsa, simply have to comply with TSA's 3-1-1 rule or be placed in a checked bag. Bear in mind that while the organization has a handy list of foods you can and cannot fly with on its website, in practice it's often the TSA agent in your security line who makes the call about a particular item.

Take It With You

The following foods are all TSA-approved, so you should have no issue taking them in your carry-on. Just note that some items, like baby formula, require extra screening. If you want to be on the safe side, make sure you label any food items that may not be easily recognizable, such as protein powder or spices.

Vacuum-sealed Meats and Hard Cheeses

Since both of these items are non-liquid, they are perfectly fine to fly in your carry-on or checked bag. To be safe, ensure they're in vacuum-sealed packaging. Shops all over the world have pre-sealed products or even equipment to seal them for you, according to My Recipes . Creamy cheese products can be carried on if they're less than 3.4 ounces.

Since spices are dried, they're generally good to go. Make sure they're clearly labeled and unopened, so they're not mistaken for other substances. Pro tip: Only buy spices that you can't find at home if you're looking for a good souvenir for a foodie. These can be in your carry-on or checked bag.

Dried Goods

This includes pasta, dry beans, grains, and other pantry items that contain no liquid. These can be in your carry-on or checked bag.

Packaged Snacks

Good news for travelers who want to bring home interesting snacks from great food destinations around the world : as long as everything is sealed, you're good to go. Unopened snacks such as granola bars, nuts, chips, crackers, and cookies are safe in your carry-on or checked bag.

Chocolates and Candy

Confectionary candy and chocolate (hardened) are perfectly alright to carry on your flight. Keep everything neat and packaged, and feel free to pack the sweets in your carry-on or checked bag.

Yes, you can even take home that baguette. Ask the bakery to give you some packaging so you can avoid crumbs in your bag, but otherwise, bread of any kind is good to fly in both carry-on and checked luggage.

Coffee Beans and Tea Leaves

Coffee beans, loose tea leaves, or dry tea sachets are all considered dry goods, so the same rules apply.

Cooked Food (Non-liquid)

Tell your family that you're happy to take home extra Thanksgiving turkey, but leave the gravy in your checked bag. Cooked foods of any kind, as long as there are no liquids, are safe to fly in both carry-on and checked bags.

Dried Fruit

Fresh fruits and vegetables can be a little tricky, but in their dried form, they're officially A-OK. The same rules for dried goods and packaged snacks can be applied here.

Yes, even fresh eggs are okay in both carry-on and checked bags, oddly enough. Even though they're technically liquid on the inside, they're still solid food by TSA standards. It can be a little risky to take them, though, for obvious reasons.

Juice and Baby Formula

There are special guidelines for parents traveling with baby formula and juices in carry-on bags. These items are fine in checked luggage, but if you want to bring them on the plane with you, they will need a special screening .

Feel free to take that extra-large pepperoni pie with you, because TSA is pizza friendly. It might be a little messy to pack as a souvenir, but this is good news for people who want to pick up a quick bite before getting into the security line.

Pies and Cakes

Pies and cakes are cleared for take-off as well, so holiday travelers can breathe a sigh of relief. It's unclear how TSA feels about fruit filling, but according to its website, these items are OK in both carry-on and checked bags.

Protein and Energy Powder

Even though these need to be mixed with liquid to be consumed, they are still a dry product, much like a spice. Therefore, the same rules apply here. Just make sure everything is labeled and sealed properly.

That episode of "30 Rock" where Liz had to scarf down an entire Teamster sub is accurate, but only because she couldn't give up the dipping sauce. Feel free to stop by the deli for a sandwich before getting on your flight, but leave the liquid dipping sauce behind (if it's over 3.4 ounces, that is).

Pack It, Ship It, or Leave It

If you want to travel with something on the list below, your only option might be to pack it in your checked luggage. In some cases, there are items you are not allowed to fly with no matter what, such as high-proof alcohol.

High-alcohol Liquor

Anything over 70 percent alcohol (140 proof) is not permitted on planes. This includes liquors like Everclear, grain alcohol, and certain types of whisky, vodka, absinthe, and rum, so make sure you know what you're buying before you fly. When in doubt, just ship it home.

Canned Food

Canned goods are fine to fly in a checked bag, but they are usually subject to TSA's 3-1-1 rule. This can be a big problem because most cans are more than 3.4 ounces and they would require additional screening. It's best to check it or ship it home.

Oils, Vinegars, and Honey

Olive oil, special cooking oils, vinegars, honey, and similar items make excellent foodie gifts , but there's just one problem: They're all liquids. Feel free to put them in checked luggage, but if you want to carry on you'll have to buy the small size to comply with the 3-1-1 rule.

Dips, Jams, Creamy Cheese, and Spreads

Sadly, the 3-1-1 rule isn't just for liquids, it also applies to creamy or spreadable items, since they have a soft consistency (like a gel). Salsa, creamy cheese, dips, peanut butter, jams, preserves, and other items like these are all OK to put in checked luggage, but can only be carried on in containers less than 3.4 ounces.

Yogurt, Gravy, and Other Liquid Food

If you can bring these in solid form (by freezing them, for example), that's great. But if not, liquid foods like yogurt or gravy aren't allowed in carry-on luggage if they're in containers larger than 3.4 ounces and are best put in checked baggage or shipped home.

Fresh Fruits or Vegetables

Packing these items needs to be done with care. Fresh fruits and vegetables are cleared by TSA in checked bags, and most of the time TSA is OK with bringing solid, fresh foods in carry-ons. If they are soft, mashed, or liquid, they are subject to the organization's 3-1-1 rule. Passengers flying from Hawaii, Puerto Rico, or the U.S. Virgin Islands cannot travel with most fresh fruits and vegetables. These rules may change for people traveling internationally.

Fresh Meat or Seafood

According to TSA, these foods must be packaged properly and completely frozen at the time of screening. This rule also applies to ice and ice packs used to keep the food frozen in its container. If you comply with these rules, you should be able to bring these items in both carry-on and checked luggage.

Wine or Other Alcoholic Beverages

Beverages, including wine, that are over 24 percent alcohol (but under 70 percent alcohol) are fine in checked luggage only. However, there is also a limit of five liters (1.3 gallons) per passenger. Mini bottles are okay to bring in your carry-on as long as they are under 3.4 ounces and fit comfortably in your single, one-quart bag. But remember that the FAA restricts passengers from drinking alcohol on board planes unless it is served by a crew member.

International Travel

If you are entering the United States from another country, you will have to go through customs where your bag might be screened. The rules and regulations about what you can and cannot bring into the U.S. are different from what TSA allows. Check the latest regulations from the U.S. Customs and Border Protection for a list of permissible items. If you want to know what foods you're allowed to travel with outside of the U.S., you will have to check the regulations for your destination country.

TSA Food Rules: All the Tricks You Need to Fly

By Devra Ferst

For those who travel to eat—or cook to travel—a TSA screening can feel like a gauntlet to conquer. Will this pie I just spent hours on be confiscated? How do I ensure this fiery hot sauce I just bought in Austin gets back to the East Coast with me?

You can find the TSA’s food and drink rules on its website —but it doesn’t cover everything. Two solid, general guidelines to keep in mind: Frozen is better than room temperature, and checked luggage is tops. And, when in doubt, ask before you get to the airport. You can even snap a photo of your food and send it to "Ask TSA" on Facebook Messenger or Twitter ; during business hours, “they’ll get back to you in about half an hour,” says Mark Howell, a regional spokesperson for TSA. But just in case you’re still concerned that those lovingly baked cupcakes or jars of artisanal honey will end up in a trash can at Newark, here are a few key packing tips to abide by.

Check Your Food

Whether it’s ingredients for a casserole or a batch of brownies, tucking your food into your checked luggage is almost always a safer bet. Checked bags aren’t scrutinized in the same way by the TSA, so liquids and foods like honey, salsa, jam, and creamy cheeses—the ones that fall into that questionable gray area between a liquid and solid—are best kept in cargo. "I was flying out of Raleigh with a ton of pimento cheese and was instructed that I could not carry it onto the plane, but the [TSA agent] didn't want me to lose out on my cheese since clearly I loved it so much," says food editor and writer Kat Kinsman. "She took a roll of Delta-branded tape and wound it around and around and around my shoulder bag until it became a closed bag that I could check. I didn't have to schlep it on the plane and it stayed nice and cold in the hold for me to collect on the other side."

But won't it get crushed? When you’re packing food in checked luggage, it’s best to assume your bag could end up at the bottom of a heap of suitcases. Pack delicate items like the layers of an unassembled cake or cookies in sturdy cardboard boxes, tins, or Tupperware, and surround them with clothes. Just keep in mind how the smell of the food might cling to the fabrics: Extra layers of plastic wrap, a towel, and heavy duty freezer bags can help create a shield against it.

How do I keep it at the right temperature? Checked luggage can sit on the tarmac under the hot sun if you’re leaving from Miami, or cool down rapidly if you’re departing from Portland, Maine in the winter. If the food you’re traveling with needs to stay at refrigerator temperatures, pack it in a cooler that can be counted as checked luggage. For longer flights, or times when you suspect there may be delays, consider freezing the item you’re flying with, especially if it’s a meat, casserole, or soup. For foods that need to be kept at freezer-level temperatures, dry ice can help get your ice cream or seafood from one side of the country to the other (not in a puddle). Take note: The FAA has specific regulations for flying with dry ice, so be sure to review them beforehand.

When Carry-on Is a Must

Carrying foods on the plane with you is trickier but still doable if you know the rules. Howell suggests imagining a container of the food on its side. “If it doesn’t tip out when you turn it over, that’s allowed.” But, he adds: “If you can spill it, spread it, spray it, pump it, or pour it, then it’s considered a liquid or gel” and it will need to follow the liquids rules . No matter the food, he advises taking it out of your bag at the TSA checkpoint and placing it in a separate bin like you would a laptop to help avoid the officers calling for a bag search. Also, be sure it’s not wrapped as a gift, as TSA workers may need to inspect your food.

Keeping it cooked or cold Cooked and assembled foods like a cake that’s iced or a casserole that’s baked are typically more likely to get through TSA, so plan to cook at home and reheat when you arrive. If your food needs to stay cold, pack it with frozen gel packs, but be careful to pull them out of the freezer the moment before you leave for the airport. Partially melted freezer packs or foods that veer into the liquid territory because they’ve defrosted will be confiscated. Peter Shelsky, who owns the bagel and lox shop Shelsky’s in Brooklyn, suggests having “a couple of spare Ziplock bags on your person,” as a precaution. “Then when you get on the plane ask a flight attendant for a bunch of ice.”

Just beware of the smell... If you’re flying with food that has a strong scent—say, onion bagels or certain cheeses—consider putting them in your checked luggage. But if you do need to carry them on, make sure to wrap them well or place them in a sturdy freezer bag. No one likes a seatmate smelling up the plane.

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Frozen Food

Meat, seafood, vegetables and other non-liquid food items are permitted in both carry-on and checked bags. If the food is packed with ice or ice packs in a cooler or other container, the ice or ice packs must be completely frozen when brought through screening. If the ice or ice packs are partially melted and have any liquid at the bottom of the container, they will not be permitted.

Shocked passengers watch liquid leak down airplane aisle from bathroom on flight: Video

Passengers on board a Spirit Airline flight headed to New Jersey witnessed an unexpected and strange sight midair when they watched a mystery liquid flow down the aisle, seeping from one of the plane's lavatories.

Video shows some passengers sitting in the aisle of the plane gawking at the fluid during this week's flight, while others laugh, some recording footage of the unexpected situation from their phones.

According to a Spirit Airline spokesperson, the incident took place Monday on Spirit Airlines flight 1595.

The plane departed just after 3 p.m. on Monday from Atlanta Hartfield Jackson International Airport and landed at Newark Liberty International Airport at 5:18 p.m. according to the online site Flight Aware, which tracks flight paths.

Cockpit no-no: FAA launches investigation after MLB coach posts video from cockpit during flight

What caused the liquid to spill?

A maintenance team met the flight upon arrival in Newark due "to an issue with a potable water line connected to a sink in the rear lavatory," a Spirit Airlines spokesperson said in an email to USA TODAY.

The issue was addressed and the aircraft was cleared to continue with its next flight, the spokesperson said.

Another Boeing plane issue? Don't fall for the headlines

No injuries were reported.

Natalie Neysa Alund is a senior reporter for USA TODAY. Reach her at [email protected] and follow her on X @nataliealund.

An official website of the United States government Here's how you know

Official websites use .gov A .gov website belongs to an official government organization in the United States.

Secure .gov websites use HTTPS A lock ( Lock A locked padlock ) or https:// means you’ve safely connected to the .gov website. Share sensitive information only on official, secure websites.

Biden-Harris Administration Announces Final Rule Requiring Automatic Refunds of Airline Tickets and Ancillary Service Fees

Rule makes it easy to get money back for cancelled or significantly changed flights, significantly delayed checked bags, and additional services not provided  

WASHINGTON – The Biden-Harris Administration today announced that the U.S. Department of Transportation (DOT) has issued a final rule that requires airlines to promptly provide passengers with automatic cash refunds when owed. The new rule makes it easy for passengers to obtain refunds when airlines cancel or significantly change their flights, significantly delay their checked bags, or fail to provide the extra services they purchased.

“Passengers deserve to get their money back when an airline owes them - without headaches or haggling,” said U.S. Transportation Secretary Pete Buttigieg . “Our new rule sets a new standard to require airlines to promptly provide cash refunds to their passengers.”  

The final rule creates certainty for consumers by defining the specific circumstances in which airlines must provide refunds. Prior to this rule, airlines were permitted to set their own standards for what kind of flight changes warranted a refund. As a result, refund policies differed from airline to airline, which made it difficult for passengers to know or assert their refund rights. DOT also received complaints of some airlines revising and applying less consumer-friendly refund policies during spikes in flight cancellations and changes. 

Under the rule, passengers are entitled to a refund for:

• Canceled or significantly changed flights: Passengers will be entitled to a refund if their flight is canceled or significantly changed, and they do not accept alternative transportation or travel credits offered. For the first time, the rule defines “significant change.” Significant changes to a flight include departure or arrival times that are more than 3 hours domestically and 6 hours internationally; departures or arrivals from a different airport; increases in the number of connections; instances where passengers are downgraded to a lower class of service; or connections at different airports or flights on different planes that are less accessible or accommodating to a person with a disability.  
• Significantly delayed baggage return: Passengers who file a mishandled baggage report will be entitled to a refund of their checked bag fee if it is not delivered within 12 hours of their domestic flight arriving at the gate, or 15-30 hours of their international flight arriving at the gate, depending on the length of the flight.  
• Extra services not provided: Passengers will be entitled to a refund for the fee they paid for an extra service — such as Wi-Fi, seat selection, or inflight entertainment — if an airline fails to provide this service.

DOT’s final rule also makes it simple and straightforward for passengers to receive the money they are owed. Without this rule, consumers have to navigate a patchwork of cumbersome processes to request and receive a refund — searching through airline websites to figure out how make the request, filling out extra “digital paperwork,” or at times waiting for hours on the phone. In addition, passengers would receive a travel credit or voucher by default from some airlines instead of getting their money back, so they could not use their refund to rebook on another airline when their flight was changed or cancelled without navigating a cumbersome request process.  

The final rule improves the passenger experience by requiring refunds to be:

• Automatic: Airlines must automatically issue refunds without passengers having to explicitly request them or jump through hoops.   
• Prompt: Airlines and ticket agents must issue refunds within seven business days of refunds becoming due for credit card purchases and 20 calendar days for other payment methods.  
• Cash or original form of payment: Airlines and ticket agents must provide refunds in cash or whatever original payment method the individual used to make the purchase, such as credit card or airline miles. Airlines may not substitute vouchers, travel credits, or other forms of compensation unless the passenger affirmatively chooses to accept alternative compensation.    
• Full amount: Airlines and ticket agents must provide full refunds of the ticket purchase price, minus the value of any portion of transportation already used. The refunds must include all government-imposed taxes and fees and airline-imposed fees, regardless of whether the taxes or fees are refundable to airlines.

The final rule also requires airlines to provide prompt notifications to consumers affected by a cancelled or significantly changed flight of their right to a refund of the ticket and extra service fees, as well as any related policies.

In addition, in instances where consumers are restricted by a government or advised by a medical professional not to travel to, from, or within the United States due to a serious communicable disease, the final rule requires that airlines must provide travel credits or vouchers. Consumers may be required to provide documentary evidence to support their request. Travel vouchers or credits provided by airlines must be transferrable and valid for at least five years from the date of issuance.

The Department received a significant number of complaints against airlines and ticket agents for refusing to provide a refund or for delaying processing of refunds during and after the COVID-19 pandemic. At the height of the pandemic in 2020, refund complaints peaked at 87 percent of all air travel service complaints received by DOT. Refund problems continue to make up a substantial share of the complaints that DOT receives.

DOT’s Historic Record of Consumer Protection Under the Biden-Harris Administration

Under the Biden-Harris Administration and Secretary Buttigieg, DOT has advanced the largest expansion of airline passenger rights, issued the biggest fines against airlines for failing consumers, and returned more money to passengers in refunds and reimbursements than ever before in the Department’s history.

• Thanks to pressure from Secretary Buttigieg and DOT’s flightrights.gov dashboard, all 10 major U.S. airlines guarantee free rebooking and meals, and nine guarantee hotel accommodations when an airline issue causes a significant delay or cancellation. These are new commitments the airlines added to their customer service plans that DOT can legally ensure they adhere to and are displayed on flightrights.gov .  
• Since President Biden took office, DOT has helped return more than $3 billion in refunds and reimbursements owed to airline passengers – including over $600 million to passengers affected by the Southwest Airlines holiday meltdown in 2022.   
• Under Secretary Buttigieg, DOT has issued over $164 million in penalties against airlines for consumer protection violations. Between 1996 and 2020, DOT collectively issued less than $71 million in penalties against airlines for consumer protection violations.  
• DOT recently launched a new partnership with a bipartisan group of state attorneys general to fast-track the review of consumer complaints, hold airlines accountable, and protect the rights of the traveling public.  
• In 2023, the flight cancellation rate in the U.S. was a record low at under 1.2% — the lowest rate of flight cancellations in over 10 years despite a record amount of air travel.  
• DOT is undertaking its first ever industry-wide review of airline privacy practices and its first review of airline loyalty programs.

In addition to finalizing the rules to require automatic refunds and protect against surprise fees, DOT is also pursuing rulemakings that would:

• Propose to ban family seating junk fees and guarantee that parents can sit with their children for no extra charge when they fly. Before President Biden and Secretary Buttigieg pressed airlines last year, no airline committed to guaranteeing fee-free family seating. Now, four airlines guarantee fee-free family seating, and the Department is working on its family seating junk fee ban proposal.  
• Propose to make passenger compensation and amenities mandatory so that travelers are taken care of when airlines cause flight delays or cancellations.   
• Expand the rights for passengers who use wheelchairs and ensure that they can travel safely and with dignity . The comment period on this proposed rule closes on May 13, 2024.

The final rule on refunds can be found at https://www.transportation.gov/airconsumer/latest-news and at regulations.gov , docket number DOT-OST-2022-0089. There are different implementation periods in this final rule ranging from six months for airlines to provide automatic refunds when owed to 12 months for airlines to provide transferable travel vouchers or credits when consumers are unable to travel for reasons related to a serious communicable disease. 

Information about airline passenger rights, as well as DOT’s rules, guidance and orders, can be found at   https://www.transportation.gov/airconsumer .

The sad, stale state of in-flight vegetarian meals

Who ordered the limp cucumber sandwich.

Last month, a traveler posted a photo to Reddit of his girlfriend’s vegetarian meal for a 12-hour flight. It wasn’t pretty.

The sandwich featured two grim cucumber slices and wan tomatoes. On the top half of the dry roll, faint oval imprints of the filling resembled cupping therapy marks. If the flight attendants had tried to revive the meal, they failed.

As a vegan, I could relate. For travelers who don’t eat animal products, the special meal delivered to our seat is often a mystery: What will the ingredients be? How was it prepared? Will it be halfway palatable?

We know the usual suspects all too well, tomato-soupy ratatouille, salty rice the color of pale sunshine or an anemic salad. We squirrel away extra packets of Biscoff not because we are members of the cookie’s fan club; we’re just trying to survive the flight.

The pitiful cuke is the latest publicly shared slight to vegetarian and vegan travelers seeking sustenance on airplanes. In 2023, a Japan Airlines passenger received a solitary banana with chopsticks for his vegan business-class breakfast. In March, Donna Zeigfinger, founder of Green Earth Travel , ordered a quinoa plate on a United flight. The travel adviser’s plant-based meal came with a side of chicken strips.

“They’re not quite getting it,” said Zeigfinger, a longtime vegan. “They’re still not understanding.”

On a 12 hour flight and this was my gf’s veggie sandwich around 8hrs in. by u/pestopopcorn in mildlyinfuriating

Airlines are constantly investing in meal service , especially in the higher ticket categories. American Airlines recently unveiled its reimagined menu, which included such meat-free dishes as truffle ricotta ravioli and vegetable and garbanzo bean tagine with couscous. Yet, veg travelers are discovering a disconnect between what’s on the menu and what lands with a thud — or whimper — on their tray table.

“One word — disgusting,” said Nikki Dewan, a Vegetarian Society member who participated in a recent Facebook survey about airplane food . “Airlines don’t make an effort to bring good, delicious and wholesome food for the airline customers.”

In a Gallup poll conducted in July, 4 percent of Americans said they were vegetarians. So, why aren’t airlines doing better? And can they please cheer up that sad cucumber with a little dressing?

Missing meals force airlines to improvise

In general, a catering company or in-house culinary team plans the in-flight menus and prepares thousands of meals and snacks in an industrial kitchen on the airport grounds. The airlines assume that all of the passengers will eat the standard meals unless they are otherwise informed.

No different from a restaurant or wedding reception, it is the diner’s responsibility to inform the host (in this case, the airline) of dietary restrictions or meal preferences. Most carriers require passengers to submit their meal choices at least 24 to 48 hours before departure, so the chefs can fill the special orders. If you wait until you’re on the plane to share your requirements, you could end up with an improvised meal conjured in the galley.

“I was always amazed by the time it takes to put together a special meal, which is actually not that easy,” said Daniel Klein, executive chef for research and development at LSG Group, one of the world’s largest airline catering firms. “That’s why I can sometimes see why you might just get a banana, because it’s a last-minute request.”

However, reserving a meal is no guarantee that you will receive it. The flight attendant might not deliver the dish to its rightful owner because of a technical glitch, human error or passenger interference.

“It’s not just the quality of the food or the availability. It’s actually the service,” said Deirdra Barr, director of communications for the U.K.-based Vegetarian Society. “So many people’s vegetarian or vegan meals go missing or someone else gets them, and that means they’re left with nothing.”

Grace Philips, a Vegetarian Society member, knew exactly what happened to her veg meal on a recent flight: Another passenger didn’t “fancy the meat option” and asked for the vegetarian option instead. When the flight attendant reached her seat, all of the veg meals were gone. “I was hungry,” she shared on the group’s Facebook page.

In these instances, the flight attendants will often assemble an improvised plate of food for the neglected passenger. They will forage in the galley or pinch items from their own mini-coolers.

On a flight from New York to Scotland, Elyse Mercedes King said a flight attendant donated her two apples. Vanessa Winsor once survived a long-haul trip with three segments of a satsuma mandarin, six grapes and a bread roll.

When Zeigfinger flew United from Washington Dulles to Berlin, her preordered vegan meal never materialized. The flight attendant tried to correct the injustice with a slapdash meal, plus 700 frequent-flier points.

“The flight attendant was really angry,” Zeigfinger said. “She acknowledged that this was a serious thing.”

The best and worst airlines for vegetarians and vegans

In the 1990s, many travelers who identified as carnivores on the ground became temporary vegetarians when flying. The meatless meal seemed like the tastier and less enigmatic option.

“People who weren’t vegetarian were ordering the vegetarian meal because it was so much better than the chicken or beef they would serve on the plane,” said James Doran, director of business development, tourism and hospitality practice at SIS International Research.

As airlines chase after loyalty members and elite travelers, they are paying more attention to overall meal service, including the previously maligned proteins. Some carriers have teamed up with celebrity chefs, such as Delta’s partnerships with Michelle Bernstein, Michael Chiarello and Linton Hopkins. Air France works with Michelin-starred French chefs and award-winning pastry chefs.

Charles Platkin, founder and executive director of the Center for Food as Medicine , described vegan and vegetarian meals as an “afterthought” in this profit-driven market. Even so, the major airlines are still providing special meals, including several that go beyond the traditional veg diet. The subcategories include Asian vegetarian, vegetarian lacto-ovo, fruit platter and Jain , a vegetarian diet that eschews root vegetables.

Travelers note that airlines that cater to populations inclined toward vegetarianism, for cultural or religious reasons, often excel in this department. Doran fondly recalled a vegetarian Malay meal on Malaysian Airlines and an Indian-style vegetarian dish on Emirates. However, this rule doesn’t always apply.

“Very surprisingly Air India is terrible on the occasions I’ve flown with them,” Teresa Dawkes shared on the Vegetarian Society’s Facebook page. “Pretty inedible and they didn’t have any gin.”

Ashley Isaacs Ganz, the vegetarian founder of the luxury tour operator Artisans of Leisure , said she wishes carriers based in countries with strong vegetarian traditions would better showcase their culinary heritage. For example, she suggested Japan Airlines and All Nippon Airways incorporate Japanese temple cuisine into their menus.

“I always want to have the Japanese meal, but the different components of the meal are, for the most part, not vegetarian,” she said. “I would love for them to take it to the next level.”

In a Vegetarian Society Facebook post about airplane food, more airlines were panned than praised. Patricia Thompson called Irish carrier Aer Lingus “woeful” for serving dry veggie pasta for dinner and canapés with chicken bits that the flight attendants offered to pick off.

Not just pasta and salad anymore

To be fair, some airlines have been refining their palates.

Since 2009, Swiss has partnered with Hiltl , which claims to be the world’s oldest vegetarian restaurant (it was founded in Zurich in 1898). The airline celebrated its 10-year anniversary with a three-course meal that included spicy beetroot tabbouleh, penne with vegetarian bolognaise or massaman curry for the main course, and a vegan mango mousse for dessert.

In November, Australian carrier Qantas launched new vegan menu items in all of its classes. Economy passengers can dine on lemon herb pearl couscous with roasted carrots, baby beans and toasted almonds. Higher classes can sample such dishes as pumpkin and ginger soup with sourdough croutons; stir-fried shiitake mushrooms with tofu, chrysanthemum greens and jasmine rice; or plant-based orecchiette with sautéed mushrooms, spinach, cauliflower cream and pangrattato.

For its latest vegan and vegetarian menus, Air New Zealand introduced such dishes as cannellini bean smash with pan-fried tofu spinach and jackfruit with coconut red curry and black mustard seed steamed rice.

Klein recently developed a Western-themed vegan menu for Korean Air. For first class, he created a trio of amuse-bouches, including an onion puree flavored with passion fruit; smashed Yukon potatoes with fresh truffles and a chestnut puree; and a risotto with roasted vegetables.

He said the biggest challenge in crafting innovative in-flight meals is not the altitude, which dulls the taste buds, but the cost of some products. He said alternative meats are too expensive to include on menus.

“They are still very pricey,” he said. “We’re not there yet, so we go with regular items, but we try to be creative.”

Platkin is not clamoring for fake proteins on flights. He advocates for clean, healthy ingredients, and said the airlines already rely too heavily on processed foods and easy carbs.

When asked to review new menu options on American Airlines, he said the dishes look tasty, but he was concerned about the heavy use of cheese and the fake meat.

As for the meal plan for international economy passengers, his critique was short and to the point: “It is all pasta.”

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